Whether you’re looking for a new way to cap off a focused training session or you’re short on time and want a quick workout, the men’s health The MVP Fast Finisher Series can provide you with a hard-hitting, accelerated solution. Trainer Mathew Forzaglia, NASM It is a challenge mh fitness manager Ebenezer Samuel, CSCS to take on fast-paced workouts, which are designed to achieve three main goals: be exciting, efficient, and effective. You can’t ask for more for an experience that will take you around 10 minutes to complete.
Today, the focus is on your back. Forzaglia is outlining a simple series of three-exercise kettlebell rows that will push him to his limits as he builds muscle and strength. You’ll need a set of kettlebells to pull off the session (but in a pinch, dumbbells will work too). You will start in a sumo stance—which requires you to stand with your legs wider than shoulder-width apart and your toes pointed out—with the weights on the floor between your legs.
You will perform the first two different row variations from sumo stance. After finding the right standing position for you, rotate at the hips to assume the bent-over position. From there, grab the dumbbells with both hands with a neutral grip. From there, get ready to paddle.
Each exercise requires you to perform reps to failure. This doesn’t just mean you can’t lift weights anymore; instead, make sure you’re still using good form. That means making sure you can maintain that strong hip hinge position, squeezing your glutes and strengthening your core to retain tension. Once you feel your butt lift or your back arch, save it for that set.
The quick reverse finisher
Repeat for 3 rounds total. Rest 90 seconds between rounds.
Repetitions to failure
- Unilateral Kettlebell Row
Repetitions to failure
Repetitions to failure
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