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M AY 2 0 1 7
 Body Book Get ripped
How It Works
Our goals are superficial in nature: To appear impossibly lean and
muscular. But, like Cena suggests, we should shift our focus towards one
of strength and performance. While most trainers target aesthetics with
old-fashioned physique training, he works on his athleticism. So he can not
only look superhuman in the ring or on-screen, but also run, jump, and apply
his strength when he really needs it. This is done mainly with CrossFit-style
training circuits and timed workouts that include gymnastics, Olympic lift-
ing, and plyometrics. Ultimately, the combination builds functional strength
and endurance on top of the muscles that fill out the suit and tights.
Perform each workout once per week, resting a
day between each session. Day I: Do the exer-
cises in each group (marked AC) as a circuit,
Directions completing one set of each move in sequence.
For each circuit, set a timer and complete as
many rounds as possible in five minutes, resting as needed. Note that
Exercise 3 is a stand-alone, and then sets of 4A and 4B are alternated
for 5 minutes. Day II: Alternate sets of the exercise pairs (A and B).
When all sets are complete for one pair, move on to the next. Day III:
Perform the exercises as straight sets, completing all sets for one
move before moving on to the next. Set a timer and try to complete the
workout in as little time as possible.

D AY I

1A
ROWER
Reps: Row 300m

Sit on the seat and strap

your feet down. Set the
drag on the machine to
between 3 and 5, grasp
the handle, and sit back
so your torso is vertical.
You should feel pressure
on the balls of your feet
while your heels are
slightly raised. Drive
with your legs, dropping
your heels to push your
body back, then row the
handle to your sternum.

1B
CLEAN
AND JERK
Reps: 12 with 175 lbs

Stand with feet hip-

width apart and bend
your hips back to reach
down and grasp the
bar at shoulder width.
Keeping your lower back
flat, push through your
heels as you extend your
hips to lift the bar. Pull
the bar into you so your
1C
shoulders stay in front WALL BALL
of the bar the whole Reps: As many
as possible
time. As the bar clears
your knees, focus on Stand in front of a wall
extending your ankles, holding a 10kg medicine
knees, and hips at the ball with both hands
same time. Now shrug at your chest. Set
your shoulders and pull your feet at shoulder
yourself under the bar, width with toes turned
thrusting your elbows slightly out. Squat down
forward. Catch the bar until your hips are below
at shoulder level. your knees, keeping
From there, dip your your lower back flat.
knees and explosively Explosively come up and
extend your knees and throw the ball upward
press the bar overhead. and against the wall,
aiming for a spot about
3 metres. Catch the ball
as it comes down and
immediately begin the
next squat.

100 MENS FITNESS M AY 2 0 1 7

 REST 3 MINUTES, THEN GO ON TO 2A2C 1B
D AY I I
WALL
WALK UP
1A Sets: 3 Reps: 5
Rest: 60 sec.
HANDSTAND Get into push-up
HOLD position in front of a wall
Sets: 3 Reps: Hold 30 (facing away) and walk
sec. Rest: 60 sec. your feet up the wall and
Walk to a wall and, your hands in toward it
standing a foot or so be- until your torso is verti-
hind it, place your hands cal. When your belly
on the floor at shoulder touches the wall, walk
width and spread your your feet down again.
fingers wide. Use the
momentum of reaching 2A
for the floor to help you RING DIP
kick your legs up to the
wall so the wall stops OR DIP
Sets: 5 Reps: 5
and supports your Rest: 60 sec.
heels. Push your palms
into the floor and brace Suspend your body
your abs. from gymnastics rings,
or, if thats too difficult,
use parallel bars. Lower
your body until your up-
per arms are parallel to
the floor and then press
back up. Hold the top of
2A 2B 2C each rep five seconds.

EXPLOSIVE CLEAN WEIGHTED

STEP-UP AND JERK BURPEE
Reps: As many as Reps: 12 with Reps: As many as
possible (each side) 80kg possible with 10kg

Place your foot on a See description

dumbbells 2B 3A
box or step thats 50 on page 101. Hold a dumbbell in DRAGON CHIN-UP
centimetres high while each hand and stand FLAG Sets: 5 Reps: 5
Rest: 60 sec.
raising the opposite with feet hip-width Sets: 5 Reps: 5
arm forward. Drive apart. Squat down, Rest: 60 sec. Hang from a pull-up bar
your heel into the box keeping your lower with hands shoulder-
Lie on a bench and grasp
and explosively raise back flat, until the width apart and palms
it behind your head.
your body up so you weights touch the facing you. Pull yourself
Bend your knees 90
rise above the box floor. Now jump your up until your chin is over
degrees and roll your
and into the air. At the feet back so you land the bar.
knees back towards
same time, swing the in a push-up position.
your head, raising
opposite arm forward. Reverse the motion to
return to come back
your body up off the 3B
Catch yourself on the
box on the descent and up and jump as high as
bench and onto your TOES TO BAR
upper back. Brace Sets: 5 Reps: 5
lower yourself to the you can.
your abs and squeeze Rest: 60 sec.
floor slowly. your glutes. Take a
Hang from the bar
sharp breath and hold
and pull your shoulder
REST 3 MINUTES, THEN GO ON TO 3 it. Lower your body
blades down. Tuck your
until your feet touch the
knees to your chest and
bench and then come
3 4A 4B back up. If you can,
roll backwards. Kick
the bar, and then slowly
BURPEE PUSH SQUAT perform the move with
St yling by Christina Simonet ti; Grooming by Casey Geren/

reverse the motion. If

your legs extended.
Reps: 20
PRESS CLEAN you can, do the move
with straight legs.
Perform burpees as Reps: 10 with 14kg
dumbbells
FROM HANG
described above but Reps: 5 with 14kg
Bernstein & Andriulli using Chanel Skincare

without the dumbbells. Hold a dumbbell in dumbbells

each hand at shoulder Bend your hips back
level and stand with until you feel a stretch
feet shoulder-width in your hamstrings
apart. Dip your knees and then explosively
and explosively press extend your hips,
the weights straight knees, and ankles as
overhead. you shrug and heave
FOR MORE
FUNCTIONAL the weights to shoul-
WORKOUTS,
GO TO
der level. From there,
MENSFITNESS lower your body into a
.CO.ZA
deep squat.

M AY 2 0 1 7 MENS FITNESS 101

 Body Book Get ripped
3 TOES TO BAR
D AY I I I Reps: 50 total

See the directions on Day II.

1
1000K
SHUTTLE
RUN
Reps: Run and change
direction 3 times

Run on a track or field.

Note a spot on the track
thats 20 meters away to
one side of you and one
thats 20 metres to the
opposite side. Turn and
run 20 metres to one
marker. Stop, turn the
other direction, and run
all the way back till you
hit the second marker.
Turn around again and
run back to the first
marker.

2
KETTLEBELL
SNATCH
Reps: 100 total

Stand with feet

shoulder width holding
a kettlebell in one hand.
Bend your hips back and
explosively extend your
hips and pull the weight
up in front of your body
and overhead. Perform
as many sets as needed
to reach 100 total reps.

4 5 COMBINING 6
POWER,
POWER BAR HOP STRENGTH, AND BURPEE BOX
CLEAN Reps: 100 total
ENDURANCE JUMP-OVER
Reps: 50 total Place a loaded barbell TRAINING Reps: 50 total

Perform the clean on the floor and stand YIELDS Place a low box on the
portion of the clean and to one side of it. Jump SUPERHUMAN floor in front of you.
jerk, described on laterally over the bar RESULTS. Perform a burpee as
Day I. Use 60 kilograms and to the other side. described on Day I but
and perform as many As soon as you touch finish by jumping onto
sets as needed until you down, jump back. the box and landing
reach 50 total reps. Do as many sets as softly. Step forward off
needed until you reach the box, turn around to
100 total reps. face it again, and repeat.
Do as many sets as
needed until you reach
50 total reps.

7
ROWER
See the directions on
Day I.

Tank and Shorts:

LULULEMON
Sneakers:
NEW BALANCE
Tech: FITBIT

102 MENS FITNESS M AY 2 0 1 7

 Body Book Muscle Up

No excuses!
Get ripped in 30
minutes or less, no
matter where you are
When you cant commit to working
out, is it because a) you dont have
time, b) you dont have enough equipment,
How It Works
We have three
Day I, the most bare-
bones, requires only a
dumbbell or kettlebell.
D AY I

or what equipment or c) both? If you said yes to any of those, workouts for you. Pick Day II calls for just a
you have. Seriously. its time to rethink your routine and, the one thats right for pair of weights and 1A
By Craig Ballantyne, CSCS
frankly, lose the excuses. Because the the equipment and
space you have access
a bench great for
your basic home
GOBLET
Photographs by James truth is, even if you have only one weight
to for example, if you gym or a crowded
SQUAT
Michelfelder and just a few minutes, you can still get Sets: 34 Reps: 20
find yourself training in public gym. Day III Rest: 15 sec.
ripped with these kick-ass routines. So
your mothers garage involves two weights,
next time we test you, lets hope you have Hold a kettlebell
with the rusty dumbbell an ab wheel/Swiss
the right answer. (or one end of a
she uses as a doorstop ball, and a bench. All dumbbell) with both
or, if you have a three workouts are hands under your
few more resources circuits, so youll move chin. Twist your feet
available, you can do briskly from lift to into the floor so your
them all as a program, lift, getting not just a toes turn out about
in the order shown, on strength boost but a 30 degrees. Squat,
non-consecutive days. cardiovascular benefit. pushing your knees
out so your elbows
can move in between
Choose the workout that them. Go as low as
best suits your equip- you can without
ment (see above for the losing the arch in
Directions options). Each workout your lower back and
is done as a circuit.
come back up.
Exercises are marked with a letter (A, B, and so
on); complete one set each in sequence, rest as
noted, then repeat for the total number of circuits
prescribed. For the most effective workout, try to SHORTS: ADIDAS
arrange all the equipment you need beforehand. SNEAKERS: APL
TECH: FITBIT

THE GOBLET
SQUAT TRAINS
YOUR QUADS
AND CORE
FOR PERFECT
SQUAT FORM.

M AY 2 0 1 7 MENS FITNESS 109

 Body Book Muscle Up
1B
KB SWING
Sets: 34 Reps: 20
Rest: 15 sec

Hold a kettlebell by one

of its ends or a dumbbell
and stand with feet
shoulder-width apart.
Twist your feet into the
floor. Bend your hips
back and swing the
weight through your legs
and behind you while
keeping your lower back
flat. Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to THESE WORK-
shoulder level. OUTS SAVE
SPACE, TOO:
YOU CAN DO
THEM STANDING
IN ONE PLACE.

1C
ONE-ARM
DUMBBELL
ROW
Sets: 34 Reps: 10 (each
side) Rest: 15 sec

Hold a dumbbell or
kettlebell in one hand
and stand with feet
staggered. Bend your
hips back to lower your
torso until its parallel to
the floor. Keeping your
shoulders level to the
floor, row the weight to
your hip. Complete your
reps, then repeat on the
other side.

1D 1E
DUMBBELL ELEVATED
OFF-SET PUSH-UP ON
LUNGE WEIGHT
Sets: 34 Reps: 10 (each Sets: 34 Reps: 10
side) Rest: 15 sec (each side) Rest: 90 sec

Hold the weight in your Get into push-up position

left hand and step resting one hand on a
St yling by Christina Simonet ti; Grooming by Mat thew

forward with your left kettlebell or dumbbell.

Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

leg, lowering your body Elevate your legs so that

until your rear knee your body points down
nearly touches the floor at an angle to the floor.
and your front thigh Brace your abs to keep
is parallel to the floor. your body in a straight
Complete all your reps line and lower your chest
and then switch legs and until its about an inch
repeat immediately. above the floor.

110 MENS FITNESS M AY 2 0 1 7

 1B 1C
D AY I I
ONE-ARM CHEST-
OVERHEAD SUPPORTED
1A PRESS ROW
Sets: 34 Reps: 5 (each Sets: 34 Reps: 15
DUMBBELL side) Rest: 30 sec Rest: 30 sec

SPLIT Stand holding a weight Set an adjustable

SQUAT at shoulder level
and brace your abs.
bench to a 45-degree
angle and lie on it chest
Sets: 34 Reps: 10
Rest: 30 sec Keeping your torso down with a weight
straight and upright, in each hand. Row
Hold a dumbbell or press the weight the weights back to
kettlebell in each hand straight overhead. your hips, squeezing
and stagger your feet. Complete your reps on your shoulder blades
Keeping your torso up- one side, then repeat together at the top.
right and straight, bend on the other side.
your knees and lower
your body until your
rear knee nearly
touches the floor and
your front thigh is
parallel to the floor.

1D 1E
NEUTRAL- ECCENTRIC
GRIP ROMANIAN
INCLINE DEADLIFT
PRESS Sets: 34 Reps: 10
Rest: 60 sec
Sets: 34 Reps: 12
Rest: 30 sec Hold weights in front
Set the bench to a of your thighs. Keeping
30-degree angle and lie your lower back in
back against it with a its natural arch, push
dumbbell in each hand, your hips back and
palms facing each take five seconds to
other. Press the dumb- lower your torso until
bells from chest level you feel a stretch in
to straight overhead. your hamstrings. Allow
your knees to bend as
needed. Extend your
hips to return to the
starting position.

M AY 2 0 1 7 MENS FITNESS 111