New Year Muscle Hacks: Alex Gildea
Providing some added oomph to our New Year Muscle Hacks series is fitness expert Alex Gildea. He’s created a fun bodyweight circuit exclusively for The #fuel657 Journal that you can do at home in minutes, helping you stretch and strengthen your muscles and stick to your resolutions once and for all. No gym, no kit, no problem.
1. Squat Crawl Press-up
Reps: 10–20
From standing, stretch overhead. Squat down to touch the floor. Walk your hands out and drop into a press-up, then reverse to the start.
Keep it slow to build muscle and faster to burn fat.
2. Cobra
Reps: 15–20
Lie down on your front with your arms stretched forwards and feet off the ground. Arch your back to bring your chest off the floor and bring your arms out to your side. Squeeze your bum muscles, your glutes, throughout.
If you’ve been stuck to the couch over the festive period this will rejuvenate your back muscles and remedy your posture.
3. Wall Sit
Time: As long as possible
Lower into a squatting position with your thighs parallel to the ground, knees bent 90˚ and back flat against the wall. Concentrate on using your quads, hamstrings and glutes together to hold your position.
Sometimes staying still is the best way to get your muscles moving.
4 Mountain Climbers
Reps 20–40
In the top of a press-up position, keeping your abs tensed and hips down, alternate jumping your feet forwards and backwards.
Strengthen your abs while burning away the fat concealing them. Everyone’s got a six-pack, some are just hidden.
5 Burpee press-up
Reps 10–20
From standing, squat down to put your hands on the floor. Jump your feet back and perform a press-up. Jump your feet back to your hands and drive up to hop off the floor. Keep your core engaged to protect your lower back. Too tough? Cut out the press-up.
This is the ultimate go-to bodyweight move to build muscle and burn fat. It can’t be beaten.
You can follow Alex Gildea on Instagram at @gildeafitness and see more of his innovative GFIT360™ Workouts here. For more New Year Muscle Hacks keep your eyes on our Twitter, Facebook and Instagram channels, as well as here on The #fuel657 Journal, to start 2017 with a bang.
Remember, every muscle matters. Join our community and tag your posts with #fuel657
