The Black Sails Workout

To jumpstart his metabolism, Tom Hopper begins every day with a short workout called a “blaster.” Here’s one of his favourites. Do as many circuits as you can in 20 minutes, moving from one exercise to the next without rest.

1 BURPEE
Stand with your feet shoulder-width apart and lower your body into a squat, placing your hands on the floor. Jump your legs back into
a pushup position. Return to a squat. Stand up quickly. Do 10 reps.

2 PULLUP
Grab a pullup bar and hang at arm’s length (known as a “dead hang”), using an overhand grip that’s slightly beyond shoulder width. Now pull your chest to the bar, pause, and slowly lower your body back to a dead hang. Do 5 reps.

3 SPLIT JUMP
Assume a staggered stance, left foot forward, holding a pair of dumbbells at your sides. Lower your body as far as you can; then jump up, scissor-kicking your feet in the air. Land with your right foot forward. Do 10 reps, alternating legs.

4 THRUSTER
Hold a pair of dumbbells next to your shoulders, palms in. Squat until your thighs parallel the floor; then push up to a standing position as you press the weights overhead. Return to the starting position. Do 10 reps.

 

 

Photograph by Sean Laurenz. Illustrations +ism (4)