Subscribe to the Men’s Fitness YouTube channel for our weekly Workouts of the Week, posted every Monday throughout 2015: http://bit.ly/SsJ3yU
Subscribe to the Men’s Fitness YouTube channel for our weekly Workouts of the Week, posted every Monday throughout 2015.
Burn fat and build muscle with our weekly gym challenge. Workout of the Week #26: Back squats, overhead press and walkout
Take on your Men’s Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We’ll post a new workout every Monday and for an added incentive, we’ll take on the workout too so you can see how your best time compares with a member of the MF team.
Workout of the Week #26
Do as many rounds of ten 60kg back squats, eight 40kg overhead presses and six walkouts as you can in five minutes.
How to do the workout:
Back squat form guide
With your feet just wider than shoulder-width apart, rest the bar on the back of your shoulders. With your chest up and core braced, squat down until your thighs are at least parallel to the floor, making sure your knees stay wide apart. Drive back up through your heels to stand.
Overhead press form guide
Stand with your feet shoulder-width apart, holding the bar with hands just over shoulder-width apart. Brace your core and glutes and press the bar overhead, keeping your back straight. Then, lower the bar back down until it’s sitting on top of your chest ready for the next rep.
Walkout form guide
With your feet again shoulder-width apart, bend over and place both hands flat on the floor in front of you. Then, begin to walk forward with your hands, keeping your back straight and core braced, until you’re in a press-up position, in which your body should form a straight line. Walk backwards with your hands and return into a standing position to begin the next rep.
Watch the video, take on the challenge and post your best score in the comments section below.
MF’s par time: Five rounds
This workout was shot at The Athlete Centre in Oxford. Check out our Workout of the Week YouTube playlist for more gym challenges: http://bit.ly/1IVE3de
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