Whether you’re looking for a ‘guilty pleasure’ finisher, a quickfire protocol to get in some additional chest-building volume or just want to grab two dumbbells and take ten minutes for yourself, we have a workout for you.
To get the most out of this session, put your attention to how each rep looks and feels, not just how many reps you can crank out. You’ll be performing 30 second max efforts, but our goal here is quality, not quantity. Take three-to-four seconds for each rep, slowly lowering, pausing and explosively exhaling as you blast the weights up or the floor away.
If you’re cranking out more than 10-12 reps per movement, per round, you’ve missed the point.
Perform five rounds of the following superset. Focus on maintaining impeccable form and controlled tempo throughout. Transition quickly between movements to keep the blood pumping. Rest 60 seconds between each round.
Dumbbell Floor Press x 30 seconds
Lay flat on your back with your knees bent and your feet flat on the ground. Press a barbell or pair of dumbbells above your chest, locking out your elbows (A). Lower them slowly until the back of your arms are resting on the floor (B), close to your body. Pause here before explosively pressing back up. Keep a controlled, piston-like tempo throughout; if you need to rest, rest with the bells locked out overhead.
Press-ups on Dumbbells x 30 seconds
Sit-up and drop your dumbbells to the ground, quickly assume a plank position, with your core tight and hands gripping your bells (A). Bend your elbows and slowly lower your chest to the floor (B). Briefly pause before pushing back up explosively. Repeat, keeping the lowering portion of the lift controlled.
Rest x 60 seconds
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With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.