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Fitness & Health

04th Jan 2016

Former Royal Marine Jay Copley’s New Year strength workout will build muscle and burn fat (Video)

Go hard and go heavy....

Ben Kenyon

It’s New Year, you’ve eaten your bodyweight in Christmas chocolate and mince pies and you want to get in shape. Fast.

There’s no point f**king about – you want a workout programme that’s simple, effective and gets the job done.

That’s exactly what we’ve put together with former Royal Marine and body transformation expert Jay Copley and PUMA to shift the extra timber.

Jay has created four high-intensity, full-body workouts designed to build muscle while also incinerating body fat that give you the most bang for your buck.

Four weeks – four different workouts. #Strength #Power #Attack and #Function – and all you’ll need is a pair of dumbbells. Simple.

The first workout we’re serving up is #Strength. The heavy compound movement with dumbbells will work big muscle groups, force your weak points to get stronger and give you a solid foundation of strength and fitness.



Week 1 is strength – hit this workout three times over the seven days. Go heavy and go hard – but make sure your form is consistent and your intensity is high to get the most out of the circuit.

It’s 45 seconds of work followed with 20 seconds of rest before you move onto the next exercise. Beginners repeat the circuit three times, intermediate four times and advances five times.



Why? The deadlift is one of the most efficient full body compound movements around. When it comes to building strength, power and a solid core, deadlift is king.

How? With feet shoulder-width apart and toes slightly pointed out, keep your shoulder blades pinned together and hold the dumbbells at your side.

Drive your hips back and lower your body down until dumbbells have hit the floor – keeping your head and chest up throughout.

Keep your shoulder blades pinned together and arms straight, push through the heels and thrust hips until full standing.

Front Squat

Why? The dumbbell front squat is a multi-joint, lower body strength exercise that targets the quads, hamstrings and glutes. The dumbbell front squat will also improve balance and stability throughout the core and on both sides of the body.

How? Stand with your feet just outside of shoulder width apart ankles turned out roughly 30 degrees.

Keep your chest up, spine stable and core engaged. Holding the dumbbells in a front rack position keep triceps parallel to the ground and chest up.

Push back with the hips and sit down into the squat, sitting down below parallel. To stand-up push through the heels and lock hips forwards to fully complete the movement.

Renegade row push-ups

Why? It hits your mid back, chest, lats, biceps, triceps and abdominals.

How? On the dumbbells, position yourself on your toes and your hands as though you were doing a push-up, with the body straight and extended.

Use the handles of the dumbbells to support your upper body. Push one dumbbell into the floor while rowing the other dumbbell up to your side.

Repeat this on each side before executing a push-up.

Mountain climbers

Why? It challenges your balance, agility, co-ordination and core strength.

How? Keeping the same starting position as the renegade row, lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time

High plank

Why? It strengthens your upper body, arms, wrist and spine. Done correctly, it strengthens your abdomen, core and legs and prepares the body for more challenging arm balances.

How? Again keeping the same starting position as the renegade row. Pull shoulder blade back and down to engage the lats. Keep your core tight pull your naval up and in to engage abdomen.

What are you training for? Ignite your training with Jay and PUMA, the more you put in, the more you get out #NoMatterWhat. Find out more at