http://youtu.be/Ru8-V40j4QE
January is almost over, but that's no reason to let your workout routine fall by the wayside
Whether you've got plenty of time in the gym or you've only got a half hour on your lunch break to workout, shower up and get back to the office, there's always a way that you can get a serious and intense session in.
We've teamed up with our mates at
Raw Condition Gyms in Dublin to go through a metabolic conditioning workout that will help you get lean, burn fat and get in great shape.
Trainers
Kane Kearns and
Andrew Hickey run us through a routine that involves deadlifts and handstand pushups, but they also show us a progression towards the handstand pushup if you're not quite there yet, called a pike pushup. The lads run through a few key points on form too, as well as a chat about nutrition, but if you're unsure on anything, always ask a trainer.
The routine should be done to a certain number of reps and in a series of 21-15-9. To start you should do 21 deadlifts and 21 pushups, then 15 deadlifts and 15 pushups, and then finally 9 deadlifts and 9 pushups. The key is to do the circuit as quickly as possible, but make sure that you concentrate on the form, and take a break if you feel that you're beginning to fail. You can then use that time as a benchmark and a measure of your improving fitness. Start with a light weight on the deadlift until you're confident on form, and add weight as you find yourself progressing.
Keep an eye on our Men's Health section too as we'll have more workouts for you to add to your routines throughout the next few weeks and make sure that we can all stick to our 2014 resolutions.
You can keep up with
Kane and
Andy on Twitter, as well as
Raw Gyms to see what the latest news is, or
check out their website.
