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Ever wondered how Nick Matthew managed to harness the fitness necessary to reach the top of the PSA rankings?

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Matthew tends to put a time limit on his rumble circuit of 30 or 60 minutes and do as many of the exercises on the list as possible. We recommend you set yourself a probably shorter deadline, too, and work without rest through as many moves as you can.

Men's Fitness- June 2012 USA

Bench dips — reps in total Dumb-bell press-up rows kg — 50 reps in total Body weight squats — reps in total Bar-bell curl and press 20kg — 50 reps in total Side plank — 3 minutes each side in total Crunches — reps in total Lunges — 50 reps each leg in total Plate row kg — reps in total Leg lowers — reps in total Row — 4 x m efforts Treadmill — 2 x m efforts Cycle — 2 x 2km efforts. Do each of the following four exercises for 30 seconds, then repeat without rest so the whole section takes four minutes Bar-bell curls 10kg — 30 seconds Bar-bell shoulder press 10kg — 30 seconds Bar-bell upright rows 10kg — 30 seconds Bar-bell bent over row 10kg — 30 seconds.

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Perform 10 press-ups followed by 20 burpees three times through non-stop Press-ups — 10 Burpees — Repeat the following two exercises three times in a row non-stop Dumb-bell squat and press 10kg — 20 reps Box jumps — 45cm box, 20 reps. Lifelong sports journalist and squash lover.

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Event promoter, coach, author, voice artist. Founder of World Squash Day.

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    Notify me of new posts by email. AsiaSpa Magazine, Asia March Borsen, Denmark February Australian Yoga Journal, Australia January Der Landbote, Switzerland December Gloria Magazine, Finland November Handelszeitung, Switzerland October Luxury Travel Magazine, Australia August W Magazine, US August Jan Magazine, Netherlands July Birken Magazine, Norway June Madame Magazine, Germany February Yoga Journal, Australia January Silkwinds, Singapore December, Mindfood, Australia October, Do it now Magazine, South Africa July, Sonntag Aktuell, Germany June, Cocoon, Germany May, Marie Claire Magazine, Australia April, Expat Living, Hong Kong February, Petra Magazine, Germany January, Women's Fitness, Australia November, Luxury Travel Magazine, Australia October, Elle Magazine, Singapore June, Women's fitness, Australia January, Yogalife, Dubai January, Samui Magazine, Thailand July, Costume Magazine, Norway June, Magazin Exclusiv, Germany May,