Picture the scene: you're in the gym, but you're on your lunch break so you have a strict hour to get your workout done and get back to your desk. What's the first thing to fall by the wayside? That's right, your warm-up. But if you think jumping straight into a set of heavy squats or ripping a deadlift from the floor with no prep is a good idea, you haven't been reading Men's Health closely enough.
Before your next gym session, this plan, from MH fitness editor Andrew Tracey, will mobilise your whole body. Do 10 reps of each move, then 9, 8, down to 1.
1/ Hands-Down Kang Squat
Reach down and grab the front of your feet, legs straight and glutes high, then drop into a deep squat position, using your arms to drive your knees out. That’s 1 rep of 10.
2/ Lunge and Twist
Also known as the world’s greatest stretch. First, lunge forwards, then drop your right hand to the floor and twist up. That’s 1 rep. Reverse to standing, switch legs and repeat.
3/ Dive Bomber Press-up
From downward dog position, ‘dive’ between your hands, lowering your hips and push the ground away. Do 10 reps. For bonus points, finish each round with a 60-sec cardio blast.
