Put Christmas Calories to Good Use with this Epic ‘Tabata’ Pump


With very high blood sugar levels, the result of endless chopped pies and chocolate oranges, comes the greatest gift you can give yourself: the pump of a lifetime.

This “tabata” inspired workout uses maximum effort bouts of twenty seconds, with ten seconds of rest to move on to the next movement, resulting in a seriously swollen upper body. Alternating chest and back blasting allows you to recover, avoid fatigue, and maximize muscle growth, one movement at a time.

Download a “Tabata” timer, search for “tabata” on YouTube or your preferred streaming platform, or just keep an eye out for a rolling clock. Perform a maximum of repetitions of each movement for twenty seconds, using the ten seconds of “rest” to prepare for the next movement. Repeat all four movements, eight times for a total of sixteen minutes of sleeve splits.

1. Floor press with dumbbells x 20 SECS MAX REPS

Start by grabbing a pair of dumbbells and lie down on your back with your knees bent and your feet flat on the floor. Press the weights above you, locking your elbows (A). Slowly lower them until your upper arms are resting on the floor (B), close to your body, pause here before you press explosively upward.

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2. Leaning over row x REP. MAX. 20 SECS

Jump up, holding your dumbbells at your sides and hinged at the hips until your chest is parallel to the floor, with the dumbbells hanging below your knees (A). Keeping your back flat, bring both dumbbells towards your chest (B), squeeze your shoulder blades together and lower yourself under control all the way to the start before repeating. Control the bells and avoid moving your torso, but keep moving like a piston until you have to slow down.

Weight, press, exercise equipment, arm, muscle, chest, physical fitness, dumbbell, kettlebell, sports equipment,

3. Push-up on dumbbell x 20 SECS MAX REPS

Get into a plank position, core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you explosively ascend.

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4. Hang Power Cleans x 20 SECS MAX REPS

Jump, catch your breath, and pick up your dumbbells, holding them by your side. Hinge at the hips to lower them to your knees (A). Stand up with a light jump, using the momentum to pull the dumbbells up onto your shoulders (B). Stand up straight, then lower yourself under control to your sides and repeat.

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