Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Men's Fitness Guide

ABOUT THE AUTHORS

ABOUT THIS GUIDE • Prepare your body for anything with a detailed breakdown of the most important moves in fitness for building muscle, improving mobility and burning fat. This guide has everything you need, whether you want to compete in the next CrossFit Games or just get in and out of bed more easily

WARM-UP • Reduce your risk of injury by preparing your body with mobility-building moves and foam-roller exercises

FOAM ROLLING

MOBILITY MOVEMENTS

BODYWEIGHT MOVES • Lifting weights isn’t the only way to build strength and burn fat. You can get ripped doing moves using only your own bodyweight and, best of all, you can do them virtually anywhere

PRESS-UP

EXPLOSIVE PRESS-UP

AIR SQUAT

LUNGE

PISTOL

BOX PISTOL

SUPPORTED PISTOL

BULGARIAN SPLIT SQUAT

PULL-UP

BURPEE

BOX JUMP

SINGLE-LEG BOX JUMP

DEPTH JUMP

SKIPPING

DOUBLE-UNDER

GYMNASTICS MOVES • Gymnasts have insane upper-body strength. Incorporating simple gymnastics-inspired moves into your training will give you impressive power and balance, and turn heads

RING DIP

RING MUSCLE-UP

RING MUSCLE-UP PROGRESSION

BAR MUSCLE-UP

BAR MUSCLE-UP PROGRESSION

HANDSTAND PRESS-UP

HANDSTAND WALK

TOES TO BAR

CARDIO • Having strong muscles and being able to perform a move perfectly will only get you so far if you’re gasping for breath within minutes of starting your workout. That’s why it’s essential to incorporate cardio exercise into your programme to become the best all-round athlete you can be

CYCLING • Stationary bikes are useful but not particularly exciting. Hit the road and complete your first sportive to build leg strength and power endurance

YOUR SPORTIVE TRAINING PLAN • Put in the distance during training and you’ll be able to complete your first long-distance cycling event with ease

RUNNING • The 10k distance is a true test of stamina and sustained effort. Here’s how to smash out an impressive time

YOUR 10K RUN TRAINING PLAN • Build a bedrock of cardio and muscular endurance with this ten-week plan that will complement all other aspects of your functional fitness training

ROWING • Rowing shouldn’t just be consigned to a warm-up activity. The 2k row is the gold standard of power endurance and it’s a guaranteed ‘v-shape’ builder

YOUR 2K ROW TRAINING PLAN • Learn the perfect technique and follow the plan that should see you achieve a sub-7min 2k row in just 11 days

SWIMMING • Get in the pool for a full-body cardio workout with almost zero impact on your joints

YOUR 750M TRAINING PLAN • Even swimming a few lengths is exhausting without much experience. Follow Olympic legend Mark Foster’s plan to enable you to swim 30 lengths of a pool without stopping