You can find workouts anywhere these days, but finding an effective one is not so easy. luckily the guys at Implexus gym, Leeds, have got your back…

“We like to push people beyond their usual limits” says Ian Kirke, one half of the duo – alongside Mitch Achurch – behind new gym project, Implexus. Kirke used to play prop for Leeds Rhinos and more recently became the club’s strength and conditioning coach.

“Our aim is to get people out of their comfort zone, whilst trying new and more effective methods of training. We use tools and techniques that people can apply to everyday practices, rather than simply using impractical apparatus.” And it’s with this in mind that he’s assembled a workout designed to test your whole body to its limits.

So warm-up, and get busy…

1. Type Flips X 6 (Various Choice Of Weights)

“This uses similar posterior chain muscles to the deadlift glutes and hamstrings, for example. Don’t forget grip, the first time you do these flips you may experience some nice forearm DOMs the next day…”

2. 30-Second Battle Rope Doubles

“This uses similar posterior chain muscles to the deadlift glutes and hamstrings, for example. Don’t forget grip, the first time you do these flips you may experience some nice forearm DOMs the next day…”

3. 30M Prowler

“This uses similar posterior chain muscles to the deadlift glutes and hamstrings, for example. Don’t forget grip, the first time you do these flips you may experience some nice forearm DOMs the next day…”

4. Burpsee X 6

In a continuous and controlled flow, begin standing and drop to the floor placing your hands down. Jump backwards into a press-up position and perform a press up. Hop your legs back into a squat position keeping your hands on the ground. Jump as high as you can from here, and repeat. “We all know this one. It’s physically demanding, gets the heart racing and also tests your mettle,”

5. Trap Bar Deadlift Into 30M Farmers Walk X 6

“The classic posterior chain movement of the deadlift works a wide range of muscles. The trap bar variation uses a little more quad and is more friendly to your lower back due to the position of the load. The farmers’ walk after is hugely demanding of the same muscles, plus the abs, core and postural muscles with the added large load on the metabolism.”

6 X Rounds 1:1 Work  To Rest

“This assists lean tissue development and is metabolically demanding, so great for fat loss.”

For more information, visit: www.implexusgym.com