![]() “This is a slower workout than the others,” says Mr Macaskill. Lower back raises 60 seconds slowly, treating as a recovery exercise. Lower back raises – 60 seconds slowly, treating as a recovery exercise.Ĭlose push-up/wide push-up – 60 seconds record same number reps as R1, or more.Ĭlose push-up/wide push-up – 60 seconds record same number reps as R2, or more. Push-ups – 60 seconds record same number reps as R2, or more.Ĭlose push-up/wide push-up – 60 seconds as many reps as possible. Lower back raises – 60 seconds slowly, treating as a recovery exercise. Push-ups – 60 seconds record same number reps as R1, or more. Lie on your front with your hands at your sides, pushing your chest upwards. Push-ups – 60 seconds as many reps as possible Before round 1, complete a two-minute dynamic stretch: arm circles forwards for 30 seconds, reverse circles for 30 seconds and walkouts for one minute. Each round alternates exercises and recovery, and then requires you to match or beat your previous best, so make sure you note down your PB each time. “The exercises are all super basic but the format gives you little targets to reach for.” There are two rounds for the challenge, which should be performed in order. “This is your Hump Day mini challenge,” says Mr Macaskill. Your abs get a rest today, but your upper body does not. Stand with your feet wider apart than your shoulders and turn your feet slightly outwards, squatting to activate your inner thigh muscles. “You can skip a day if you like, but you should make sure the next session works a different area than the previous workout.” He also recommends you take in protein after each workout to help muscles repair (he makes a shake with Hermosa protein powder, a company he founded in 2014, and which is stocked in Barry’s studios, but a grilled chicken breast would be fine, too). “I like to alternate the areas of focus each day to give your body a rest,” says Mr Macaskill. Get into a press-up position and rapidly bring your knees to your chest. As above, but this time with your left side. Start in the plank position before rotating your body to the side, reaching your arm into the air and alternating sides. Lie down on your right side with your knees bent, pushing yourself up with your right arm to activate the tricep. Side tricep push-up (right) – 60 seconds. Alternately tap your shoulders at the top of each push-up. Stand with your feet hip-width apart and walk your hands forward until you reach a plank position. Try to do as many reps as possible during each 60-second block. “Today’s workout ticks off your upper body and abdominals, but it also gets your heart rate up.” Forget what you’ve read about using tins of food and wine bottles as weights – the most effective resistance, says Mr Macaskill, is your own body weight. “As you can see below, every session starts with a gentle six-minute warm-up,” advises Mr Macaskill. “Within two weeks, you should start to find the movements easier – and two weeks after that, you should start to see physical improvements.” “You will feel good immediately after these workouts,” says Mr Macaskill. ![]() ![]() Rest for one-to-two minutes between rounds and end your sessions with light stretching. Most days feature just 12 minutes of exercise a day, which, says Mr Macaskill, is “a realistic amount to maintain six days out of seven, but, if you find the sessions easy, add on another 12-minute block, and another, and so on until fatigue”.Įach day’s workout is made up of two rounds: round 1 is a six-minute warm-up round 2 is a nonstop six-minute workout. His seven-day quarantine workout plan, which can be repeated over the weeks (and possibly months) of lockdown, is a condensed version of the Barry’s workouts. At least we still have freedom in our living room – but what do we do in it, other than watch Netflix’s Tiger King and eat another pack of Jaffa Cakes? Mr Sandy Macaskill – founder of Barry’s Bootcamp UK – has a good idea. And yet, on what feels like day 357 of isolation, we’re now so desperate to do more exercise, we’re at risk of being told off via police drone. Before coronavirus, we might have baulked at the idea of giving up hours of free time to toil away in a gym.
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