This Could Be The Toughest Gym Workout Around

For most people, when it comes to deciding whether to go to the gym or attend the funeral of a close family member, it would probably be a close call.

Now, if you're given the choice between doing one of the toughest workouts around and attending that same funeral, the choice would probably become a fair bit easier. Where's my black tie?

If this sounds like you, then the chances are the routine being offered at Sweat It gym, in London, isn't for you.

Using terrifying acronyms like AMRAP (as many reps as possible) and EMOM (every minute on the minute), it is certainly not for the faint-hearted. Let's take a look...

Sweat It

Warm-Up

Whereas with most routines, this would be the easiest part, the warm-up here is still pretty daunting.

This starts off with a 100m sprint, with the aim of reaching between 14 and 18kph. It is then followed by 10 squat thrusts.

Keep your feet shoulder-width apart and arms by your sides, drop down into a squat and put your hands on the floor. Get into a plank position and then jump back into the squat.

Alternate between sprints and squats every minute for five minutes.

EMOM

This is a form of HIIT interval workout where you push your body to its absolute limit, with the aim of starting a set routine at the beginning of every minute.

The quicker it's done, the more time you have to rest between sets.

It's an effective way of testing your cardiovascular fitness.

So, how does it work?

Complete one repetition of each of the following moves. Do this until you have completed each exercise eight times. When you've done this go back to the start and do it all over again until you've been around the course eight times.

Sweat It

Floor Closed Grip Bench Push

Lie on the floor with your knees up in the air and your feet apart. Grab two dumbbells and hold them together and place them above your chest. Then push your arms up, lifting the dumbbells in the air before lowering them back down to your chest, keeping your elbows close to your body.

Renegade Rows

Next, get into the press-up position with your hands on two dumbbells. Push up into the plank position and lift one of the dumbbells up to waist height and then lower it back down. Repeat with your other arm, alternating multiple times.

Dumbbell Burpee

Standing up, get a dumbbell in each hand and with your feet hip-width apart bend over, with the dumbbells lowered to the floor.

Then extend your feet backwards and get into a high plank; keep your hands on each dumbbell.

Next comes the tricky part. You now have to spring your feet back up, landing outside each dumbbell before deadlifting the weights. Remember to keep your back straight and repeat the move.

Sweat It

AMRAP

As the name suggests, this is all about doing as much as possible in the time you have - between eight and 12 minutes - with the aim of burning as many calories as you can and improving stamina and power.

Human Makers

Kick things off with a 400m sprint - aiming to reach 12-16kph.

Then you move onto 12 human makers. Take a dumbbell in each hand, lower the weights to the floor and get into the press-up position.

Next, do a press-up. Then lift one arm up into a row and back down again. Repeat with your other arm.

If that wasn't enough, the routine asks you to pull your feet inward before getting into a full squat and lifting the dumbbells just above your shoulders.

Then push out of the squat and push your arms up.

Sweat It

Sixman AMRAP

This one kicks off with a 200m sprint - 12-16kph - followed by 10 press-ups and five squats.

Next, grab a pair of dumbbells over your shoulders, with your arms bent and palms facing one another.

You then have to bend your knees and push up as hard and as fast with your legs as possible, pressing the weights up into the air. Repeat.

This is then finished off with everyone's favourite exercise, the squat. Standing with your feet slightly wider than your hips, drop down into a squat as deeply as you can. Then drive back up into the standing position.

Go back to the start again with some 200m sprints.

This sounds awful.

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Dominic Smithers

Dominic graduated from the University of Leeds with a degree in French and History. Like you, Dom has often questioned how much use a second language has been. Well, after stints working at the Manchester Evening News, the Accrington Observer and the Macclesfield Express, along with never setting foot in France, he realised the answer is surprisingly little. But I guess, c'est la vie. Contact us at [email protected]

@SmithersDom