There are a few telltale signs of total fitness: the ability to push, pull, lift and move your body weight in space, the power to push heavy weights off the ground, and perhaps the biggest clues. of all of them: the ability to do it all quickly.
This monstrously effective circuit pits you against nothing more than your own body weight, using only a pair of dumbbells, a pull-up bar, and a watch. It will challenge you to build a bigger chest, a stronger back and good stamina to carry them wherever they need to go.
Set the timer for three minutes and work your way through as many laps of the following circuit as possible, while keeping your form tight. Rest for sixty seconds after each three-minute effort and repeat four times, for a fixed fifteen minutes total.
CHIN-UPS x 3
Grasp a pull-up bar with your palms facing your body or toward each other if you have the correct grip available. Lift your legs off the floor and let them hang freely with your arms straight (A). Pull yourself up by bending your elbows, bringing your shoulders together. When your chin is over the bar, pause (B) before slowly lowering to the starting position for 3 seconds.
DIPS x 6
Jump up on two parallel bars with palms facing in and arms extended (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Lean forward and slowly lower your body for 3 seconds until you feel a stretch in your chest. (B). Drive yourself back to the top and repeat.
DUMBBELL DEADLIFT x 9
Set up with a set of dumbbells on the floor just outside your feet, twisting down and grasping them with a flat back and neutral spine (A). Push the buttocks with your feet and stand up straight, ‘push the ground away’, squeezing the glutes above (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
BURPEES x 12″
Drop the dumbbells and immediately squat down, placing both hands on the floor between your feet. Jump your feet back to the beginning of an exercise and lower your chest to the ground (A). Straighten your arms and jump your feet forward, before jumping into the air with your hands overhead (B)
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