Often, the simplest workouts are the most brutal. Deceptively straightforward but effective, this ascending ladder of just three moves will creep up on you as it gets progressively more difficult.
Devised by fitness director, Andrew Tracey, the format allows you to pack in more volume in less time without totally wrecking yourself each round, ultimately resulting in a more efficient conditioning and hypertrophy session where you'll build muscle and get stronger, faster. Sounds good, right?
As these are all compound movements, you can expect some serious total-body conditioning. Research has shown that multi-joint exercises are more beneficial for improving maximal oxygen consumption and muscular strength than single-joint exercises.
All you need is a pair of medium-weight dumbbells that you can stick with when you get into a higher rep range. 'Go for a pair that you can press overhead around 10 times', advises Tracey.
The Workout
Warm up thoroughly, then set a timer for 20 minutes and grab your weights.
'In the first round, complete one rep of each movement, then two of each for the second round, three for the third, and so on, adding an additional rep every round until you hit the 20-minute mark,' says Tracey. Each exercise leads into the next for a smooth transition. 'Your aim? Finish as far up the ladder as you can, with high-quality reps.'
Try to get to round 10.
Pace yourself and maintain a consistent, sustained effort throughout. You may have to break up sets as the reps rise, so rest when you need to, but ideally not for too long (10-20 seconds) – the AMRAP style cranks up the intensity by encouraging minimal breathers.
1. Dumbbell Push-Up x 1, 2, 3 etc..
(A) Drop into a plank position, with your core tight and hands on your dumbbells, placed in line with or slightly wider than your shoulders. Keep that core tension to make sure your hips don't come up too high or rotate, and that your lower back and hips don't drop, at any point.
(B) Bend your elbows to bring your chest to the floor – elevating your hands onto the dumbbells works your chest more as you sink deeper and get a greater range of motion than in a traditional push-up.
Keep your elbows close to your body as you push back up explosively, squeezing your shoulder blades.
2. Devil’s Press x 1, 2, 3 etc…
(A) After your final push-up, stay on your bells and perform another rep – the first part of a burpee.
(B) As you begin to stand back up, swing the weights back between your legs, then use the momentum to drive them directly overhead, extending your hips explosively. Ensure your arms are locked out and fully straight at the top of the movement. Keep the dumbbells as close as possible to your body as you get them into the overhead position so that you perform the exercise quicker and more efficiently.
(C) Lower under control, bringing the bells either back to your shoulders or your hips first, then back to the ground.
3. Front Squat x 1, 2, 3 etc…
(A) After your last press, lower the dumbbells onto your shoulders and stand tall.
(B) From here, drop into a front squat, until your thighs pass parallel to the ground. Drive back up as if you're pushing the ground away, . 'By this point, your grip and upper back may be tiring but don’t relax', says Tracey. Keep your chest upright by breathing
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