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.
