These 6 Simple Moves Will Shred Fat & Build Total Body Strength


Hasan Variawa |

You’ll burn fat, too

You can never go wrong with a total body workout to shred fat, improve flexibility, and build strength all at once.

And that’s exactly what you’re getting here, in this two-circuit, six-exercise workout from Ian Creighton, the coach and general manager of Brick New York in Manhattan. You’ll do six moves, warming up with a pair of mobility exercises (and a few jumping jacks), then building strength with two unique weighted moves.

You’ll finish with a challenging circuit that will dare you to push yourself as far as possible and leave you gassed after just 10 minutes.

Related: The 10-Minute Finisher That Will Carve A Six-Pack

Do this workout two or three times a week for a month, aiming to improve your performance in the Benchmark piece of the action at least once a month. And let us know how you’re doing on the Benchmark; post your results to Twitter and Instagram, tag Men’s Health and use the #mhbenchmarkamrap hashtag.

MOBILITY
Complete 3 rounds of this warmup circuit. After each round, perform jumping jacks for 30 seconds to help elevate your heart rate.

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Sumo squat stretch
Stand with feet shoulder-width apart. Squat deeply. When you’re as deep as you can comfortably go, put your elbows inside your knees and push out, opening your hips. Hold for 3 seconds. Return to standing. That’s 1 rep. Do 10.

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Vertical dumbbell strict press
Hold a single dumbbell at your shoulder, grasping it by the end. Quickly press the dumbbell up, pause, and then take 2 seconds to lower it. That’s 1 rep. Do 5. Switch arms and repeat.

STRENGTH
Do 4 sets of this circuit. You’ll work your legs on the front squats and challenge your shoulders and core with the single-arm Arnold press.

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Dumbbell front squat
Hold two dumbbells at your shoulders. Squat, keeping your knees over your toes. Take 3 seconds to descend until your hips are below your knees. Explode back to a standing position. That’s 1 rep. Do 8 to 10. Rest 60 seconds.

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Single arm Arnold press
Stand with a dumbbell at one shoulder, palm facing in. Press the weight up, rotating your palm 180 degrees. Pause. Take 3 seconds to lower it. That’s 1 rep. Do 6 to 8 per arm. Rest 90 seconds.

THE BENCHMARK
Do 2 reps of each move and add 2 reps per round (2, then 4, then 6, and so on). See how many rounds you can do in 10 minutes. Then check your result against our scorecard below.

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Dumbbell thruster
Hold dumbbells at your shoulders, palms facing each other. Squat until your hips are below your knees; then explode up to a standing position, pressing the dumbbells overhead. Lower the weights back to your shoulders. That’s 1 rep.

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Dumbbell-facing burpee
Stand facing a pair of dumbbells placed on the floor in front of you. Do a burpee; then hop over the dumbbells and turn to face them. That’s 1 rep. Begin your next rep from there.

Originally published on menshealth.com

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