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Marcus Filly Shares a Functional Bodybuilding 30-Day Workout – menshealth.com

Classic biceps curls might help you build big muscles, but they don’t always hone the everyday strength needed to, say, pick up your toddler.

Trainer Marcus Filly has a fix: functional bodybuilding, which has you do muscle moves (think shoulder presses) from positions that challenge your whole body (like the Z press). Try it in this 3-days-a-week workout. Rest a day between sessions.

The Warmup

Do 1 set of this warmup, focusing on moving with control.

Inchworm to Perfect Stretch

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs inchwork to perfect stretch

Kathryn Wirsing

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs inchwork to perfect stretch

Kathryn Wirsing

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs inchwork to perfect stretch

Kathryn Wirsing

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs inchwork to perfect stretch

Kathryn Wirsing

Start standing, then bend at the waist and put your hands on the floor, bending your knees slightly. Tighten your abs. Walk your hands forward until you’re in pushup position (b). Pause, then step your right foot to your right hand and your left foot to your left hand, straightening your legs and raising your butt high. Bend your knees, squatting low. Reverse the movements to the start. That’s 1 rep; do 10.

Superset 1

Do 3 rounds of this superset.

1A. Single-ArmKettlebell Z Press

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs single arm kettlebell z press

Kathryn Wirsing

Sit on the floor, legs straight and core tight, a kettlebell held in your left hand at your shoulder. Keeping your core tight, straighten your left arm, pressing the kettlebell overhead. Pause, then slowly lower it back to your shoulder, taking 3 seconds to do this. Keep your elbow close to your torso as you do. That’s 1 rep; do 8 to 10 per side.

1B. Front-Rack Cossack Squat

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs front rack cossack squat

Kathryn Wirsing

Stand holding kettlebells at your shoulders, core tight, elbows close to your body (a). Step to the left with your left foot, shifting most of your weight to your left glute and thigh. Keep your right leg straight as you do this and allow your right toes to come off the floor. Sit back on your left glute. Press back to standing. That’s 1 rep; do 8 to 10 per side.

Eb says: “Struggling with the Cossack? Do bodyweight lateral lunges instead.”

1C. Front Rack Carry

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs front rack carry

Kathryn Wirsing

Hold kettlebells at your shoulders, elbows close to your body. Walk 30 steps.

Superset 2

Do 3 rounds of this superset.

2A. Glute Bridge Bench Single-Arm Press

whole body muscle moves workout by marcus filly and ebenezer samuel, cscsglute bridge bench single arm press

Kathryn Wirsing

Lie with your shoulder blades on a bench, core tight, a kettlebell in your right hand, held directly over your chest. Squeeze your glutes and abs so your torso is parallel to the floor. This is the start. Bend at the elbows and shoulders, lowering the kettlebell to your chest, then press it back up. That’s 1 rep; do 8 to 10 per side.

2B. Cross-Body Romanian Deadlift

whole body muscle moves workout by marcus filly and ebenezer samuel, cscscross body romanian deadlift

Kathryn Wirsing

Stand holding a kettlebell in your right hand, core tight, feet about hip-width apart. Bend your knees slightly, push your butt back, and slowly lower the kettlebell. Keep it close to your body as you do so, and move it across your body, toward your left foot. Stop when you feel tension in your right hamstring or you feel your lower back begin to round, whichever comes first. Stand back up, squeezing your glutes. That’s 1 rep; do 8 to 10 per side.

Eb says: “Aim to take 3 seconds to lower the weight on every rep, and focus on feeling this in your glutes. Feel it in your back? Lighten the weight.”

Superset 3

Do 3 rounds of this superset.

3A. Single-Arm Incline Row

whole body muscle moves workout by marcus filly and ebenezer samuel, cscssingle arm incline row

Kathryn Wirsing

Set an incline bench to a 45 degree angle and lie with your chest on it, core and glutes squeezed. Hold a kettlebell in your righthand, arm hanging naturally (a). Squeeze your shoulder blades and row the kettlebell to your rib cage. Pause for a moment, then lower it back to the start. That’s 1 rep; do 8 to 10 per side.

Eb says: “You’ll be tempted to arch your lower back as you do this. Avoid that by squeezing your glutes.”

3B. Kettlebell Hollow Body Flutter Kick

whole body muscle moves workout by marcus filly and ebenezer samuel, cscskettlebell hollow body flutter kick

Kathryn Wirsing

Lie on the floor holding kettlebells over your shoulders. Press your lower back into the floor. Lift your straight legs and your shoulder blades off the floor. This is the start. Raise your right leg several inches as you lower your left leg a few inches. Reverse the movement. Do this for 30 seconds.

Eb says: “Your first obligation here:Keep your lower back onthe floor. If you feel it startto arch, slow the pace ofyour flutters.”

3C. Side Plank

whole body muscle moves workout by marcus filly and ebenezer samuel, cscs side plank

Kathryn Wirsing

Lie on your right side, legs straight.

Squeeze your abs and prop yourself up on your right forearm, creating a straight line from shoulders through feet. Do one 30-second hold per side.

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