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.