DIRECTIONS
Circuit 1. Rest 20 secs then move on to the next exercise. After skipping, return to the dumbbell step-ups and repeat. After four sets, take 30 secs rest before moving on to Circuit 2.
Dumbbell step-ups
Stand holding dumbbells at your side with palms facing towards your body. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.
One-arm dumbbell press
Lie on a flat bench and hold a dumbbell in one hand, extending your arm until it's straight and the weight is in line with your shoulder. Slowly bend your arm and lower the weight towards the side of your chest. Return to starting position and repeat.
Skipping
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.
Circuit 2. Rest 10 secs then move on to the next exercise. After skipping, return to the step-ups and repeat. After four sets, take 30 secs rest before moving on to Circuit 3.
Step-ups
Stand in front of a platform or bench. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.
Dumbbell bench press
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
Skipping
Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.
Renegade row
Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.
Bastards
Start with your feet shoulder-width apart and squat down until your thighs are parallel to the floor. From the bottom of the squat, place your hands on the floor and kick your legs out behind you into a press-up position. Push up until your arms straight and then tuck in your legs at the bottom of the squat position. Drive upwards through your heels until you are 6 inches off the floor and then repeat.
This article originally appeared on Menshealth.co.uk
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