Deliver a knockout blow to your belly fat with this six-move barbell complex based around a move known as the landmine.
Angle a barbell into a suitable corner of your gym or a weight plate on the floor (most gyms now have specialist landmine attachments, which allow you to easily slide one end of the bar into).
Take a deep breath and execute all these moves back-to-back to build a lean physique in minutes.
“Training with a complex allows you to use your whole body during a short and intense workout,” says Mishal Dasani of
Own Your Fitness.
“The result will be increased lactate output – the thing that makes your muscles burn – and your body being flooded with growth hormone.”
This lethal combo is the perfect weapon for rapid fat loss and improved muscle growth.
- Complete each exercise back-to-back.
- Do 30-45 secs of work for each exercise.
- Once one round is complete, rest 60 secs then go again.
1a. Landmine Power Clean
Coach’s comment: “Keep looking forwards to keep your chest up and back straight,” says Dasani.
- Angle a barbell into a heavy weight plate on the floor.
- Squat and grasp the bar with both hands.
- Drive up powerfully, pulling the bar up quickly.
- As the bar passes chest height, drop under it and catch it with your elbows tucked in to your body.
1b. Landmine Front Squat
Coach’s comment: “Sit back on your hips to engage your hamstrings and glutes.”
- After the final power clean rep, keep holding the bar in front of your chest and sink into a deep squat, keeping your knees wide apart and chest up.
- Press down through your heels and drive you hips forwards to stand tall.
1c. Landmine Rotation
Coach’s comment: “Keep your arms and shoulders locked to focus the movement on your core.”
- Hold the bar with both hands and keep your arms straight as you rotate the bar from one side to the other in a big arc, keeping your core tight throughout.
- Pivot your knees to follow the direction of the bar.
- Alternate sides.
1d. Landmine Lateral Lunge
Coach’s comment: “Point your toe diagonally so your knee tracks over your toes.”
- Hold the bar in front of your chest and take a big step to one side so your feet are double shoulder-width apart.
- Keeping your chest up, bend your right knee to lower into a deep side lunge, then repeat on your left side.
- Alternate sides.
1e. Landmine Single-Arm Thruster
Coach’s comment: “Keep your core engaged to transfer power from your lower to upper body.”
- Stand with your feet hip-width apart and hold the bar with one hand at shoulder height.
- Lower into a squat, drive back up to stand and use the momentum to press the bar overhead.
- Swap sides halfway through the timed set.
1f. Meadows row
Coach’s comment: “Retract both shoulder blades throughout to keep your back flat.”
- Turn side-on to the bar and bend forwards, hinging at the hips.
- Grasp the bar with one hand, using an overhand grip, and lean on your knee with your other arm for support.
- Row the bar to your armpit.
- Swap sides halfway through the timed set.
RELATED CONTENT:
- Build full-body strength with this weight plate complex
- Shock muscles into growth with complex training
- Grapple with this wrestling-inspired barbell complex
The post Incinerate Body Fat With This Landmine Complex Workout appeared first on MensFitness.
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