Building muscle? Start simple with these familiar moves

Welcome to the start of the New Man Moves exercise programme. Choose any 3 days of the week to exercise, and then stick to your schedule. You’ll need less than hour to complete each day’s programme.

WEEKS 1 & 2: MOBILISE AND HABITUALISE

Here we aim to get your body out of its dormant state and shake off the rust. Try not to get too impatient or frustrated. If you were once a sporty guy and are now seeing the fruits of your success hang over your belt you need to take it slowly – old injuries may not be unearthed by over-zealous activity and your ambition will be destroyed before it even begins.

Terms to know

Rep = one repetition of any move

Set = a collection of reps

Circuit = a group of sets

Remember this: No longer than 45 seconds rest between sets and 2 minutes rest between exercises

  1. The goal is to perform each move correctly for every repetition
  2. When using weights, rather go too light than too heavy because you could injure yourself.
  3. Don’t cheat on any repetitions of any set of any exercise because you could injure yourself later in the program
  4. Any problems? Email us.

NEW MAN MOVES: DAY 1

Warm up (same for each day of Phase 1): 2 sets of 100m walk and 100m jog back.Circuit 1Do 3 sets with 10 repetitions for each exercise in each set. Rest 45 secs between sets and two minutes between different exercises.

1. Lunges (static)

Start with your feet in a staggered position (one in front of the other, slightly larger than a normal step), bend your back knee with the weight on your front leg; lower yourself until your back knee is just off the ground. Rise, and repeat. Do not allow your front knee to go over your toes. Keep your mid-section braced and perpendicular to the floor.

Rest for two minutes.

2. Press-ups (knee/incline acceptable)

Depending on your upper body strength and preference you can use either technique. Knee – lie flat on your stomach with your hands just outside your shoulders. Push yourself up, using your knees as the fulcrum. Keep your mid section tight so your upper body rises as one. Lower yourself until your elbows are at 90

3.Sit-ups

Lie on your back with your knees bent at 90˚. Hook your feet under a couch or chair as an ‘anchor’. With your hands touching your ears, sit up until your elbows touch your knees. Then lower yourself until your shoulder blades touch the floor and repeat.

Rest for two minutes.

Circuit 2

Do 3 sets, 10 repetitions of each move in each set

4.Supine Bridge (double leg)

Lie on your back with your knees bent. Lift your hips up so the only points of contact are your feet and shoulders. Ensure you squeeze your glutes as you lift your hips. Lower yourself slowly until your butt touches the ground then repeat.

Rest for two minutes.

Leg Raises (beginner)

Lie flat on your back with your legs extended. ‘Sit’ on your hands. Bring your legs up off the ground with your knees bent until your shins are parallel with the floor and your knees bent at 90 ˚. Straighten and lower your legs until they are just off the ground and then repeat the movement.

Rest for two minutes.