“I like it when people smash things,” says Kirk Myers, founder of the hot New York City gym Dogpound. But don’t let that intimidate you; his routines are doable for anyone who puts in the work. “It’s not like we’re all blessed to be a super athlete,” he says. “I was very overweight. I was diagnosed with heart disease when I was 21. I started working out, and I saw the best results when I combined different techniques.” So he borrowed from his favourite disciplines — boxing, strength training, barre, and yoga — and incorporated them into a rapid-fire routine known as The Machine Gun, which has become a go-to for models like Hailey Baldwin. (The gym’s graphic interior, designed by famed creative director Fabien Baron, is also part of the draw.)
Myers crafted a 20-minute version with his fave moves just for GLAMOUR: Do the entire routine three times with as little rest between moves as possible (“The key is the intensity,” says Myers), three or four times a week, and you’ll feel stronger in six weeks.
Burpees: Stand with feet hip-width apart. Bend down and place palms on floor in front of feet. Jump feet back, landing in the push-up position. Immediately jump feet back up to hands. Stand up and hop, lifting arms overhead. Do 20 reps.
Plank-to-push-ups: Start in a push-up position. Drop left forearm onto the floor, then right, finishing in a plank. Push back up onto right hand, then left, returning to start. Repeat 10 times, alternating which arm drops first.
Bicycles: Lie flat on your back, knees bent at a 90-degree angle. With hands behind head and elbows out wide, use your core to lift neck and shoulders off the ground. Bring right knee in toward chest, extending left leg out, and move left elbow toward right knee. Switch sides and repeat. Do 100 reps.
Lunges: Stand with feet together, hands on hips. Step forward with right leg; bend right knee into a 90-degree angle while bringing left knee toward the ground. Step left foot forward to meet right; repeat on the other side. Do 15 per side.
Squat slams: Stand with feet just wider than hip width, holding a heavy book overhead. (An old phone book works, since it might get roughed up; at Dogpound, they use sandbags.) Throw it straight down to the ground, then squat, keeping chest up, to pick it back up. Return to start. Do 20 reps.
Taken from GLAMOUR US. Click here to read the original.