It’s all very well hitting the weights room hard, but to get ripped AND fit you need to build a physique that’s functional. In a Muscle & Fitness exclusive, cover star Tom Coleman hands over his secret weekly workout that helps him to stand out from the rest!
I practice this functional workout once a week to keep my heart and lungs healthy. Functional fitness is not only fun, but gives you a massive advantage over the athletes who confine themselves to the weights room.
This workout is great for both cardio and cutting and you’ll never get bored!
BATTLE ROPES
As the name implies, these super sized ropes are heavy, which adds killer resistance to work your muscles like never before! I love to use the ropes to really hit my CV and conditioning. This comes with the added benefits of strengthening my core, arms, and shoulders. It also engages my legs for a killer workout.
POWER SLAMS
Grabbing the ropes with a closed grip, get into a quarter-squat position with your arms at rest. With a rope in each hand, raise your arms, forcibly flex and extend your shoulders, and slam the ropes as you squat. After you slam, extend at the hip and stand up, returning to the starting position.
ALTERNATING WAVES AND REVERSE LUNGE
Standing with feet shoulder-width apart and utilising the alternating waves technique, drop one foot back and perform a reverse lunge whilst maintaining alternating wave movements with the ropes. Return to the starting position and perform the same task, switching legs.
SLED ROW
Face the sled and hold the straps or handles with your arms out in front of you. Load tension on the straps and forcefully pull the sled towards you. Take a few steps back and repeat for reps or distance. This exercise can also be performed one arm at a time.
BEAR CRAWLS OR SLED DRAGS
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