After the exertion of Circuit A, this series demands precise athletic movements which challenge brain function under duress. By this stage, the limited rest during the workout will have taken you into the aerobic zone required to combat prostate cancer. Work hard and your health will bulk up.
By MH Staff - Posted on 2nd June 2014
Maintain intensity, fire your neurons and put the squeeze on the big C
1 Kettlebell Press Into Calf Extension
A. Hold a kettlebell at shoulder level. Dip your hips slightly and use the lift to help press the kettlebell up, rising onto tiptoes. B. Hold for a second before lowering your heels and returning the kettlebell to starting position. Repeat eight to 12 times and switch sides.
2 Bulgarian Split Squat With Dumbbells
A. Carefully balancing with a set of dumbbells, lift your left foot onto a step placed about 60cm behind you. B. Slowly bend your right knee and lower your thigh until it is almost parallel to the floor. Rise slowly back up. Perform 15 reps before switching sides.
3 Tricep Dips
A. Mount parallel dip bars with straight arms, locking out to remain stable. Ensure your shoulders are directly above your hands and keep your hips straight below your torso throughout. B. Bend your arms to slowly lower yourself until there is a 90-degree bend at the elbow, and push yourself back up until your arms are straight. Perform eight to 12 reps.
4 Bent Over Barbell Row
A. Stand with your feet shoulder-width apart and your knees slightly bent. Hold a bar with a wide, overhand grip and keep your back as straight as possible. B. Slowly pull the bar to your upper waist without rounding your lower back. Pause, then lower the bar slowly to the start. Repeat eight to 12 times.