Hard work always pays off. Always. But that doesn't mean you need to spend all of your time clocking in the hours and grinding away. This workout is quick, but tough, and you'll leave the gym burning fat long after your last circuit.
Complete 3-6 rounds of the circuit with 30-60 seconds rest in between. More advanced athletes can increase the number of rounds and reduce rest periods.
Select an amount of resistance you can perform 1-2 reps more than the prescribed amount.
Dumbbell Thruster x 20
Dumbbell Bent Over Row x 10
Pushup x failure
Dumbbell Curl x 10
Dumbbell Skull Crusher x 10
Plank Variation x failure
1. Perform all of the movements quickly and intensely, but remember to focus on controlling the weight and always keep tension on the muscle group(s) being worked.
2. If you have shoulder issues (like Mike in the video) always do overhead presses movements with dumbbells and with a neutral grip. For pushups, position your hands slightly further back than normal, and tuck your elbows closer to your sides instead of flaring them outward.