Get the Rugby body without the gym

Rugby is one of the most physically demanding sports in the world. Strength, speed, agility and power are just some of the key attributes possessed by those elite athletes playing in the London Rugby World Cup.

You’d be hard pressed to find a player with a physique that most men wouldn’t dream of having. It is true that off the field, rugby players go through some of the most gruelling strength and conditioning training but fear not you too could be well on your way to looking like Sonny-Bill Williams and it doesn’t necessarily require a gym! All you need is a suspension trainer, a GripR/Dumbbell, a speed ladder and most importantly your own bodyweight.

Follow the workout below for your on demand rugby body;

1A – Deep squat hold pulse – 3x45seconds
1B – GripR overhead walking lunge – 3×8/side 

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Rest: 1 min

2A – Suspension trainer split row – 4×12
2B – Ladder press up crawling – 4×4/side 9 (Crawl forwards and side to side, do 1 push up with every step)

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Rest: 1 min

3A – Wide squat jumps – 3×10
3B – Suspension trainer press – 3×10

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Rest: 1 min

Follow this routine 2-3 times per week and combine with good nutrition and HIIT cardio to get the rugby physique that you seek.

To book a strength session with me, download the TruBe app.

For more information on fitness and nutrition follow me on Instagram @benhowardPT

Ben – TruBe Strength and Conditioning specialist