Functional Training Made A Massive Difference To How Good I Look And F…


Having a cover-worthy physique is all well and good but if you want to be the healthiest, fittest and best version of you possible, you need to take a more rounded approach to fitness – and Kirk Miller would be the first to admit that. Because what use is a set of sculpted abs if you run out of puff when running for the bus?

“I did years of training purely for aesthetics, so my entire focus was building muscle and burning fat, but there’s so much more to optimal health and fitness than simply looking good,” Miller says. “I got to the point where I want to move quicker and be more explosive, and I’m now training for my first amateur boxing match. I’ve had to change my training accordingly, so there’s less of a focus on some lifts, especially isolation moves like biceps curls, and a greater emphasis on cardio, conditioning and explosive moves and drills to get me ring-ready.

“I can honestly say having a more rounded and balanced approach to training and fitness has made a massive difference to how good I look and feel. Now I’m able to turn my hand to a heavy set of squats, or some explosive Olympic lifting, or even a 10km run, I know I am looking, feeling and performing better than ever.”

Functionally Fit Circuit

Try this six-move circuit to work all your major muscle groups for a functionally fit physique. After completing the reps of each move, go straight into the next without rest. Rest for 2min after exercise 6, then repeat the circuit three times

1 Squat

Stand tall, holding a barbell across the back of your shoulders with your chest up and abs braced. Bend at the hips and knees to squat down until your thighs are at least parallel to the floor. Push through your heels to stand back up. Do eight reps.

2 Lunge

Keep the barbell in place with your body tight. Take a big step forwards with your left leg, then lunge down until both knees are at 90°. Push through your front foot to return to the start. Alternate your leading leg and do four reps each side.

3 Bent-over row

Reposition the bar so you’re holding it with both hands in front of your body, arms straight. Hinge forward from your hips, keeping your chest up and back straight, then row the barbell up towards your torso. Then lower back to the start. Do eight reps.

4 Overhead press

Shift the bar up to hold it the bar in both hands on the front of your shoulders. Stand tall and brace your abs, then press the bar directly up until your arms are straight. Lower back to the start. Do ten reps.

5 Pull-up

Grip a pull-up bar with a shoulder-width grip and cross your feet behind you. Brace your core and glutes, then pull yourself up until your chin clears the bar. Lower back to the start. Do five reps.

6 Triceps dip

Grip dip bars with your feet crossed behind you. Keep your chest up and your abs and glutes braced, then bend your elbows to lower yourself as far as you can. Press back up to the start. Do five reps.

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