The following circuit, created in the same format a typical Rumble Challenge Round, is all you could ask for in a top-notch workout finisher: It hits your whole body, requires just one set of dumbbells, and challenges both your body’s aerobic and anaerobic systems. (In other words, it’s taxing as both a strength and cardio circuit.)
But the best part about this finisher is that you can also use it as a standalone test of your fitness.
In short: It’s a circuit of three exercises—the dumbbell thruster, bent-over dumbbell row, and mountain climber—done five times as fast as possible with no rest. In the first round you’ll do 10 reps of each move. In the second round you’ll do eight. Then six, and so on, all the way down to two.
You have three minutes total to complete all five rounds. But it’s not over when you’re done. If you finish your five rounds before three minutes is up, hit the deck and hold a plank until the clock stops. Use the duration of your plank as a marker of your progress over time.
This article originally appeared on menshealth.com.