Grab a pair of dumbbells or kettlebells at about 25 per cent each of your bodyweight and work your way through this diabolical protocol, paying close attention to nailing your form and tempo on each muscle-scorching rep.
You’re going to be working in a circuit format, working your way through the reps of each movement, then moving on to the next, before restarting from the top.
Complete 7 total rounds for a full-body burn, resting only as necessary between movements and rounds to keep your form sharp and maintain your focus on getting quality, muscle-building contractions.’
"The reps drop as the movements get slightly more difficult, so push the tempo where you can and just focus on getting through the heavier reps with maximum concentration on maintaining your form," says Men's Health fitness editor Andrew Tracey.
"Try not to rest too long between rounds. If you can do an entire round without dropping the weights, you either went too light, or you're resting too long. By the 7th round you should be contemplating quitting!’
7 rounds of:
1) Dumbbell Deadlift x 12
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
2) Front Rack Squat x 10
As soon as you complete your last deadlift, clean the dumbbells onto your shoulders explosively and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again for nine more reps.
3) Hang Power Cleans x 8
Drop your dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
4) Dumbbell Push Press x 6
Finally, finish your last rep with your dumbbells on your shoulders, and get ready to press it out to the finish line. Take a breath and brace your core (A). Dip at the knees and use your legs to help press both weights overhead to lockout (B). Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard.
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