It’s here! Feel and look your best for the festive season with this fast and furious workout from PT Gideon Remfry
Remfry has created you a time-efficient workout using a superset method to work your whole body in multiple planes (directions) which helps build lean muscle tissue while burning fat all in one hit.
‘Exercises that target more than one muscle (compound moves) in multiple planes are great for working the body’s functional movement patterns while improving the connection and communication between your brain and your muscles,’ explains Remfry. ‘These are called mindful movements, which have been shown to not only improve body composition but also improve brain function, calorie output, coordination and concentration – ideal for helping to keep you focused and calmer, during this hectic time of year.’
‘Training your body with bang-for-buck compound exercises while targeting all the planes the body moves in, also pushes you out of your comfort zone and increases muscular strength and lean muscle tissue (hypertrophy), which is great for increasing calorie burn, even at rest,’ adds Gideon.
So why supersets? ‘This method of training allows you to target every major muscle group using two back-to-back moves with no rest in between. This keeps your heart-rate high – a form of resistance training fondly called HIRT or High Intensity Resistance Training.’ Aim to do this routine three days a week, with some cardio, on non-consecutive days.
ARCHERS SQUAT WITH RACKED DUMBBELLS
Why? It’s a great move for targeting the inner thighs and glutes, while increasing mobility in your ankles and hips.
Reps: 12 (6 each side)
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