Time for a welcome deviation from the calorie-sapping, lung-searing offerings we’ve all become accustomed to. Today’s session guarantees a wicked pump, along with a generous heaping of T-shirt muscle-building goodness. But don’t let its simplistic design fool you – you’re going to have to work for it.
You’re going to grab a set of dumbbells and work through 10 rounds of our circuit as quickly as possible, while maintaining good form. For maximum effect, once you pick up your weights try not to set them down until the entire round is finished.
“Don’t rush this one and try to finish an entire circuit once you start,” says Men’s Health fitness editor Andrew Tracey. Focus on the quality of the contractions, the tempo, and feeling out each rep. You know what the goal is here, so have fun and get swole!’
Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl one dumbbells upwards, turning your pals in, until your little finger is near your shoulders (B). Squeeze here, lower and reapeat on the other side. Keep alternating for a total of 10 reps on each arm.
Lift a pair of dumbbells onto your shoulders, palms facing in. 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.
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
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Men’s Health, Exercise, Physical fitness
World news – US – Big Weekend Workout: Pump Up Your Chest and Arms With Our 450-Rep Dumbbell Challenge