THE MOST BRUTAL workouts often require the least equipment; and sometimes all they take is just half-an-hour. With two dumbbells, an air bike and plenty of determination under your bonnet, you’ll build some serious full-body strength and stamina as you fight your way through this session.
Featuring 10 three-minute rounds, this workout offers barely any respite. Begin a running clock to start, completing a high-quality round of the dumbbell circuit every three minutes. There’s no time to rest, though, because once you drop the dumbbells you’ll be jumping onto the air bike and cranking out as many calories as you can possibly muster in the remaining time of each round. Accumulate as many calories as you can on the air bike before picking the weights back up and going once again.
Your final score is the total number of calories you manage throughout the entire workout. Make a note, so you know what to beat next time. If you’re even shorter on time, or just want to build up to a full 10 rounds, then it’s also easy to scale down if needed.
The workout
Complete each round of exercises every 3 minutes.
A1. Double Devil’s Press x 5 reps
A2. Renegade Row x 10 reps
A3. Push-up on Dumbbells x 15 reps
A4. Front-Rack Carry x 20m
A5. Air Bike x max calories
How to do the movements
Double Devil’s Press
Choose a pair of dumbbells you could press over your head at least 10 times. Drop into a press-up position and do a burpee. As you stand back up, swing the weights between your legs, then use momentum from your hips to ‘pull and punch’ the ’bells overhead in one smooth motion. Lower and repeat.
Renegade Row
After your final press, drop into a strong plank with both hands still gripping the ’bells. Keeping your hips from rotating, shift your weight on to your left hand, row the right dumbbell towards your hip. Pause briefly, then lower the weight under control. Alternate arms. Do 10 in total.
Push-up on Dumbbells
Rows finished, remain in a strong plank with your hands on the ’bells. Bend your elbows to slowly lower your chest to the floor, feeling a stretch in your chest as you pass the dumbbells. Keep your upper arms from flaring as you push up explosively to a straight-arm position. Do this in quick succession for 15 reps.
Front Rack Carry
Next, stand tall and clean your dumbbells on to the front of your shoulders. Stride forwards, covering a total of 20m, finishing at your bike. Focus on your breathing, keeping an upright torso and keeping the ’bells secure. No room to walk? March on the spot with high knees, aiming for 40 marching reps.
Air bike
For the remaining time, set yourself up on your bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle, and only the slightest bend in your arm at the end of each stroke. No air bike? Switch out for a rower, SkiErg or run. Begin with a quick sprint to get up to speed, then settle into an (un) comfortable pace. Remember, this is where it counts.
