This workout was created for Dave, who took part in our 30-Day Gay Fitness Challenge with the goal of losing some weight and getting in shape. (Check out his amazing progress below and then try out one of his workouts underneath). The workout was created by Mark Hughes who runs the amazing gay fitness group, The Muscle Marys.
Mobilisers /Stretches:
Hip rotation, spinal rotation, shoulder rolls, shoulder dislocations
Warm up:
Cross trainer for 10 mins start low-intensity RPE 3 increase to RPE 7
Cross Trainer
Time
Resistance
Speed
kcals
10m
3
10 kph
100 Kcal
Workout
Super Set
Dumbbell Bench Press
Set
Weight
Reps
Rest
1
1 kg
15
1m
2
1 kg
15
1m
3
1 kg
15
1m
bent over row
Set
Weight
Reps
Rest
1
1 kg
15
1m
2
1 kg
15
1m
3
1 kg
15
1m
Front Squats
Set
Weight
Reps
Rest
1
1 kg
15
1m
2
1 kg
15
1m
3
1 kg
15
1m
Lat Pulldown
Set
Weight
Reps
Rest
1
1 kg
15
1m
2
1 kg
15
1m
3
1 kg
15
1m
Close-Grip Bench Press with Dumbbell
Set
Weight
Reps
Rest
1
1 kg
12
1m
2
1 kg
12
1m
3
1 kg
12
1m
Barbell Bicep Curl
Set
Weight
Reps
Rest
1
1 kg
12
1m
2
1 kg
12
1m
3
1 kg
12
1m
Mountain Climbers
Set
Bodyweight
Time
Rest
1
Bodyweight
30s
30s
2
Bodyweight
14s
30s
Plank
Set
Bodyweight
Time
Rest
1
Bodyweight
30s
30s
2
Bodyweight
30s
30s
Interested in taking part?
Fill in the form below and we’ll let you know when our next challenge is about to start.
