Words: Gentleman's Journal
The Bench Dip
Execution/Movement:
1. Grip onto the edge of the bench/surface, with required width grip (a little wider than shoulder width). Bend at the hip and place your feet on the floor with your legs straight, in a sitting down position. Remember to keep back straight.
2. Descend body downwards, with torso and buttocks missing the side of the bench, as your feet pivot on the floor. Maintain a straight back and good body posture throughout movement.
3. Once upper arms are just below parallel to the floor, press your body back to the beginning position.
The Press up
Execution/Movement
1. Place your hands flat on the floor, your fingers should be pointing forward and your hand placement should be a bit wider than your shoulders.
2. Keeping your feet together and your toes anchored to the floor, push your body up with your arms whilst maintaining a straight back and looking forward. Tip: Push through your palms, not your fingers, all the way up until your arms are almost fully extended and hold for 1 second.
3.Then slowly lower yourself down using the opposite motion, again keeping your back straight and looking forward. When your chest/sternum touches the floor that is 1 ‘rep’ or 1 ‘Press Up’.
Burpees
An exercise done by marines, this exercise is great for conditioning/fat burn.
Execution/Movement
1. Begin in a squat position with hands on the floor in front of you.
2. Kick your feet back to a pushup position.
3. Immediately return your feet to the squat position.
4. Leap up as high as possible from the squat position.
Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most marines will average between 12 and 15 repetitions per 30 seconds.
No Bread or Beer
Both bread and beer are very calorific and contribute significantly to abdominal fat gain. If you want any chance whatsoever of gaining definition in your abs and also around the rest of your body, a little sacrifice must be made! You can exchange your morning toast with scrambled eggs and your afternoon beers with a glass of wine.
Jackknife Crunches
If you really want your abs to ‘pop’ this summer than an abdominal exercise is a must – this is the one you should do:
Execution/Movement
1. Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
2. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
3. While inhaling, lower your arms and legs back to the starting position. Then repeat.
Note: Take care and be responsible while performing these exercises.
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