Take on pro obstacle racer Hunter McIntyre’s functional-fitness circuit.
All you need is a pair of dumbbells, six square-feet of floor space, and the following six-exercise circuit to start building the body of a champion.
Together, these exercises will not only torch fat and work every major muscle group from head-to-toe, but they’ll also help you develop the explosive power and overall athleticism you’ll need to conquer an obstacle race like Tough Mudder.
- Perform the exercises as a circuit, doing each one for 45 secs, moving from one to the next without rest.
- Once you complete all 6 exercises, rest for 1 min.
- Repeat the circuit 3 to 4 times in total.
1a. Plyo Lunge
Muscles Targeted: quads, glutes, hamstrings
- Assume a staggered stance with your left foot about three feet in front of your right foot.
- Keeping your chest up, back straight, and core engaged, lower yourself into a lunge as you raise your right arm in front of you and your left arm behind you with your elbows bent (like a runner).
- Jump straight up, switching leg and arm positions in the air so that you land with your right leg and left arm forward.
- Immediately lower yourself into a lunge to begin your next rep.
- Continue alternating legs and arms with each rep
1b. Renegade Row with Triceps Kickback
Muscles Targeted: chest, biceps, triceps, lats, rhomboids, core
- Assume a press-up position with your feet hip to shoulder-width apart and a dumbbell in each hand directly below your shoulders.
- Keeping your core engaged and elbows tucked, lower your chest until it’s almost in line with your hands, then push back up to the starting position.
- Row the dumbbell in your left hand to your ribs, then straighten your elbow, raising the weight behind you until your arm is fully extended.
- Lower the dumbbell back to the starting position and perform a press-up.
- Row the dumbbell in your right hand to your ribs, then straighten your elbow, raising the weight behind you until your arm is fully extended.
- Lower the dumbbell back to the starting position and do a press-up.
- Continue alternating sides.
1c. Single-Leg Straight-Leg Deadlift
Muscles Targeted: hamstrings, glutes
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing back.
- Shift your weight to your left leg and lift your right foot a few inches off of the floor behind you. This is the starting position.
- Keeping your back flat, core engaged, dumbbells close to your body and only a slight bend in your left knee, push your hips back and lower the weights until your torso is nearly parallel to the floor, raising your right leg behind you.
- Pause, then return to the starting position.
- Switch sides halfway through your set.
Muscles Targeted: quads, calves, hamstrings, glutes, core (plus pecs and triceps if you add the press-up)
- Stand tall with your feet hip-width apart and your arms at your sides.
- Push your hips back, bend your knees, and squat down, placing your hands on the floor
- Jump your feet back into a press-up position.
- (Optional: do a press-up, keeping your elbows tucked and lowering your body until your chest is within a few inches of the floor.)
- Jump your feet back to your hands, then explode upward, swinging your arms above your head as your feet leave the floor.
- Land softly and immediately begin your next rep.
1e. Side Lunge
Muscles Targeted: quads, glutes, hamstrings
- Stand tall with your feet hip-width apart and your arms by your sides. This is the starting position.
- Keeping your right leg straight, chest up, back flat, and core engaged, step your left foot out wide to your left.
- Bring your hands together in front of your chest as you push your hips back, bend your left knee, and lower your body until your left thigh is parallel to the floor.
- Reverse the movement to return to the starting position.
- Repeat, this time keeping your left leg straight as you step your right foot out wide to your right.
- Continue alternating sides with each rep.
1f. Russian Twist
Muscles Targeted: core
- Sit on the floor with your knees bent and hands clasped in front of your chest.
- Lean back slightly and lift both feet a few inches.
- Keeping your back straight and core engaged, rotate your entire torso to your right as far as you can.
- Pause, and then rotate your entire torso to your left as far as you can.
- Continue rotating back and forth.
Hunter McIntyre is a dominant figure in the world of obstacle course racing, and was named one of the 50 Fittest Athletes by Sports Illustrated in 2017.
Take on McIntyre’s full T-Minus 30 programme today. You can also stream and sweat through hundreds of other live and on-demand workouts on Openfit. Memberships start at £37.99 with plans of 3, 6, and 12 months available. Snap up your free trial openfit.com