GQ Men's Health and Fitness Special

A guide in how to maintain a footballer’s physique; strengthen glutes and tighten abs; and get the most from a retro work-out. Plus, GQ’s nutrition tips and what your doctor is really saying

The retro work-out: The medicine ball

Photographs by Annie Liebovitz

1. ABDOMINAL CRUNCH (REVERSE)
Start in a sitting position with the ball between your knees and your feet on the floor. Sit back slightly and rest on your hands. Now draw your stomach in and bring your knees up towards you. At the same time, bring your chest towards your knees. Return to starting position and repeat eight or more times as you get stronger.

2. REVERSE WOOD CHOP
Stand holding the ball in front of you with a wide and stable stance. Squat down, bringing the ball to the left of your lower legs. Make sure you bend your knees, keep your back straight and keep your stomach drawn in. Then extend your body and lift the ball to arm’s length above your right shoulder. Your torso and upper body should rotate. Repeat eight times. Rest before repeating on the other side.

3. SQUAT AND PRESSS
Stand holding the ball close to your chest with a wide and stable stance. Allowing your hips to go back, bend your knees and squat down until your thighs are parallel to the ground. Stand up and push the ball to arm’s length overhead. Repeat ten times. As technique improves, accelerate out of the squat, jump up and throw the ball as high as you can in front of you.

4. BACK THROW
Hold the ball in front of you with a wide and stable stance. Squat down and bring the ball between your knees. Lift the ball overhead quickly, extending your whole body, and throw the ball backwards. As your technique starts to improve, try jumping to increase the power of the throw. Repeat six to eight times.

To keep off the winter flab, read the heath and fitness special inside the August issue of GQ. On sale now.