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.