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This 6-Move Bodyweight Workout Builds Lean Muscle, Fast

Elite trainer Matt Fox used this workout to build a lean, muscular build away from the gym

home bodyweight workout
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After 15 years of religiously trudging along to the gym day in day out, elite personal trainer had had enough. Enough of sitting in traffic jams, trying to weave his way to the gym through rush-hour traffic. Enough of waiting for people to finish using the equipment he needed once he got there.

"Like most people," says Fox, "we have it drilled into us that to be strong, fit and have some decent muscle mass requires us to go to the gym and lift. So, once I found out my wife was pregnant, it was time to make the move I should of done years earlier: I quit the gym."

Fast forward three years and Fox hasn't stepped back inside a gym to do a weights session, but his physique has changed in ways he could only have dreamed of when he spent his days lifting tin. "Within four months of quitting the gym and weights," says Fox, "my body had completely transformed, I had a visible six-pack for the first time ever, lean muscle mass was building, and my body felt stronger than ever."

Fox's move was a choice, but you're probably finding yourself in a similar position by default. So embrace it. Fox is now a total convert to bodyweight training and is trying to educate others on the benefits of working out with what you've got. "Whenever I master a bodyweight move, there is always a harder progression to challenge you with," he says. "Nothing ever gets easier, you just get stronger, then the level of training and your intensity will go up. I’ve found that even through these years of progressions, each time I work out, I can feel it. I’m dripping with sweat and feel great."

Matt Fox transformation

im电竞官网-Want to give bodyweight training Matt Fox-style a go? Well, he's given us a workout you can do anywhere, in a short amount of time and with limited space. "You’ll get a good sweat going and challenge your aerobic system while working your entire body."


Matt Fox's Bodyweight EMOM Workout

im电竞官网-This is an EMOM workout. EMOM stands for Every Minute on the Minute, so once you've completed your reps of a particular exercise, you have the remainder of the minute to rest. The quicker you complete the exercises, the longer you'll have to rest. So, for example, if it takes you 40 seconds to perform 10 , you have 20 seconds rest until you start 30 reps of supine toe touches. When you reach minute seven, you get a full 60 seconds of rest. Go round three times.

Minute 1: Burpees

How to: im电竞官网-From a standing position squat down until your thighs are parallel to the ground and place your palms on the floor. From there, kick your feet back as far as you can while keeping your arms extended. As soon as your feet land, jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

How many: 10 reps

How come: Burpees will build full-body strength while getting your heart rate up.

Minute 2: Supine Toe Touches

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How to: Sit on the floor with your hands planted behind your back and your legs bent in front of you. Raise your hips upwards, so only your hands and feet are planted on the floor. Lift your right hand and left foot until the two meet. Return both to the ground, then lift your left hand so it touches your right toe. That’s two reps.

How many: 30 reps

How come: You'll be working on both your core and mobility.

Minute 3: Shoulder Tap Press-ups

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How to: Get down into a press-up position with your hands placed shoulder-width apart and your elbows tucked in close to your body. Lower your torso, keeping your elbows close to your sides throughout, until your chest is an inch from the ground. Explosively drive up by fully extending your arms. At the top, touch your left shoulder with your right hand. Drop back to the bottom of the move, drive back up and touch your right shoulder with your left hand. That's two reps.

How many: 14 reps

How come: This move works your arms, shoulders, chest and core, so you get plenty of bang for your buck.

Minute 4: Reverse Burpees

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How to:im电竞官网- Lie on your back and bend your knees. Bring them towards your chest by contracting your abs. Use your momentum to rise back up to your feet. Jump at the top of the movement.

How many: 10 reps

How come:im电竞官网- You'll be working your abs and legs with this move. It's also great for your mobility.

Minute 5: Bear Crawls – 5m

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

How to: Find a spot on the floor where you have five metres or more of empty space in front of you. Get into an all-fours position with your weight on your palms and toes. Your knees should not be touching the ground. Keep your back flat. Squeeze your core to maintain that neutral spine position. To move, lift your right hand and left foot forward at the same time to go forward. On your next step, move your left hand and right foot simultaneously. Keep your core engaged and keep your gaze down and slightly in front of you. Once you've move forward five metres do the same routine in reverse. That's one rep.

      How many:im电竞官网- 6 reps of five metres (forward and back).

      How come: You're building full-body strength with bear crawls. They're also great for joint stability and mobility.

      Minute 6: Lateral Shuttles – 3m

      This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

      How to:im电竞官网- Stand with your feet hip-width apart and bend your knees slightly. Bring both hands in front of the chest in a guard position. Shuffle three metres to your right before pausing for a deep knee bend then explode up and shuffle back to your left. Continue shuffling right and left for 30 reps.

      How many: 30 reps

      How come:im电竞官网- This is great for your legs and is also a tough cardio finisher.

      Minute 7: Rest

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