Get ripped at home

It’s a rare man who hasn’t gazed upon his garage, or spare room, and dreamed the home gym dream. First a bench and some dumb-bells. Then a chin-up bar; some kettlebells; a rowing machine… But first, of course, you’ve got to clear it out. And you never quite seem to get round tothat. Thankfully, PTChristian Finn’shome workout will allow you to use the everyday items lying around your abode to annihilate festive fat and build serious lean muscle fast.

Simple supersets

This workout involves supersets (moving from one exercise to another with little or no rest between), which will help optimise your body’s fat burning capabilities. “Compared to workouts that involve resting for several minutes between sets supersets allow you to get twice as much work done in the same amount of time,” says Finn. Handy.

(Related: The ultimate home workout to build a bigger chest)

Do 10-20 reps of each exercise and complete each superset a total of four times. So, taking Superset 1 as an example:

1. Start with the weighted push-up and do 10-20 repetitions
2. Move straight to the jump squat and perform another 10-20 repetitions. This is one superset.
3. Rest for around 60 seconds before performing three more sets.

Superset 1: Weighted push-ups and jump squats


press up

If you can easily do more than 20 push-ups, a very simple way to make the exercise more challenging is to put some stones or a bag of sand inside a rucksack and wear it on your back. Pick one up for a couple of quid from B&Q while buying your dad the inevitable power tool-related present.

(WATCH: MH's home workout from hell)

squat jumps

Superset 2: Renegade rows and lunges with bag lifts 

renegade row

The renegade row can be done with hex-shaped dumb-bells, paint tins or kettlebells. Just make sure they don't roll out from under you. If you can’t improvise some weights, simply execute the move from a basic push-up position to add difficulty.

(Related: Build a six-pack at home)

sandbag lunge

Superset 3: Inverted rows and sledgehammer swings 

inverted row

For the inverted row, simply sling a rope over some beams – or the sturdiest branch of your garden’s sturdiest tree. To make the exercise harder, put a weighted rucksack on your back or raise your feet by putting them on a chair, bench or Swiss ball. 

sledgehammer swings

If you don't have any tyres hanging around your garage, you should be able to find an old one that needs hauling away from your local dealers. A large truck tyre is best. If you’re sledgehammer-less (what iswrongwith you?) then a spade or baseball bat will do the job almost as well.

Video: Muscle BUILDING Home Workout! (No Equipment Needed!)

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Date: 10.12.2018, 17:07 / Views: 45381