Rugby Players Are Using This 6-Move Circuit for Huge Arms
Get a rugby-ready body from your own home with this 6 step circuit
You need a whole gym to get a rugby pro’s body, right? Wrong. This winning workout, devised by personal trainer and former London Welsh player Ollie Frost, will bulk you up - fast. Plus, it will ramp up your core strength, stability and mobility to get you match ready.
Turkish get up
Finish all exercises and then give yourself a 90 second time out. Complete 5 sets total.
The turkish get up will increase single leg stability and shoulder mobility both crucial for rugby.
Sets: 5
Reps: 8 (4 each side)
Rest: 0
Lie down and hold a kettlebell just above your right shoulder. Extend your right arm and push the kettlebell directly above you, then straighten your left arm out to your side. Bend your right knee and move it across your body, placing your foot on the floor. Keep watching the kettlebell, still at arms length above you, as you move into standing position. Slowly reverse the movement until you're lying down, then bring the kettlebell back down to your shoulder.
Goblet squat
The next three exercises will increase hip mobility to give your power and dynamism to shake off anyone trying to tackle you.
Sets: 5
Reps: 8
Rest: 0
Stand with your legs wider than your shoulders and hold a dumbbell with both hands in line with your thighs. Stick your backside out, bend your knees and lower yourself into a squat until the dumbbell touches the floor. Drive back up and repeat.
Press-up
Sets: 5
Reps: 8
Rest: 0
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Rocket jump
Sets: 5
Reps: 8
Rest: 0
Stand with your feet shoulder-width apart with your arms by your side. Squat down halfway and jump as high as you can. Land softly and use the momentum to power into your next rep.
Handstand wall walk
Controlling your own bodyweight is a crucial skill in rugby. The handstand wall walk develops core and shoulder strength allow you to be in charge of your own bulk.
Sets: 5
Reps: 4
Rest: 0
Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.
Renegade row
Sets: 5
Reps: 16 (8 each side)
Rest: 0
Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.
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