If you’re going to play a football player, you’ve got to look the part! Hosea Chanchez is keeping it tight for the fifth season of The Game by working out with celebrity trainer and COO of Barry’s Boot camp, Joey Gonzalez.

“I always do 30 minutes of cardio when I work out. It’s essential to rid the body of toxins and get my heart rate up. This is a must before my daily two-hour workout,” Hosea told the YRB. Lucky for those of us who don’t have as much time, the magazine caught up with the workout partners to get the details on Gonzalez’s “Back to Basics” routine that’s compressed into 15 minutes! Check it out:

ALTERNATING HEAVY CURLS

Stand up with your legs spread to the width of your shoulders. Hold your torso straight. Stretch your arms completely along your sides. Keeping your arm and shoulder immobile, bend your forearm. While doing this, your elbow must remain motionless to avoid involving the front shoulder muscles and isolate the workload on the biceps. Return to the starting position and perform the same movements with the other arm.

HEAVY ALTERNATIVE LUNGES

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

SIDE-STEPS ON THE TREADMILL

Keeping the incline and the speed the same, step over, with both feet on one side of the edge of the treadmill. Hold onto the bar in the center and step down onto the treadmill and start to side step. Adjust the speed if you need to. The higher the speed, the harder the workout. Do this for two minutes. Start all over again on the opposite side. Repeat up to six minutes.

Feel the burn yet? Let us know how this workout works for you!


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(Photo: YRB Magazine)