The deadline to enter this year’s FitBrit competition – the ultimate test of strength, speed and endurance to discover the UK’s number one athlete – may have passed, but that doesn’t mean you can’t start training now for next year’s event and stay one step ahead of your rivals.
The following circuit-training workout has been devised by the experts at Men’s Fitness magazine to help you develop explosive power, greater strength and endurance prowess. All you need is a pair of dumbbells and just 20 minutes, meaning you can do it at home or in the gym. Here’s what you need to know.
How do to this workout
The following workout has six moves which you will do in order, sticking to the number of reps detailed. Move straight between exercises without pausing because you’ll only rest after the final rep of the sixth move. After that 60-second rest, repeat the circuit again for a total of four circuits. That’s it – it’s never been easier to get fitter and stronger.
1 Squat jump
Reps 20
Stand tall then bend your knees to squat down. As soon as your thighs go below parallel to the floor jump up into the air explosively as high as you can. Land back down and go straight into the next rep.
2 Dumbbell squat to curl
Reps 12
After the last squat jump pick up a pair of dumbbells and holding them at thigh height. Squat down, then stand back up. As you stand back up curl the dumbbells up to shoulder height and squeeze your biceps at the top. Lower them back down and go straight into the next rep.
3 Burpee
Reps 20
Stand tall then jump down into a crouched position with knees drawn into your chest. Jump your legs back so you’re in a press-up position. Reverse the movement back by drawing your knees into you chest, then jump up to return to the start
4 Dumbbell lunge to press
Reps 12
Stand with dumbbells by your shoulders. Take a big step forward with one leg and lunge down until both knees are bent at right angles, and as you lunge down press both dumbbells directly overhead until your arms are straight. Push back off your front foot to return to the start, lowering the dumbbells back to shoulder height as you go.
5 Renegade row
Reps 20 (10 each arm)
Start in the press-up position but holding a dumbbell in each hand. Keeping your body in a straight line from head to heels, row one weight up towards your body, leading with your elbow. Lower it back down to the floor, then repeat with the other arm.
6 Press-up
Reps 12
Roll the dumbbells out to the sides then get back into the press-up position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully. After the final rep rest for 60 to 90 seconds then repeat the circuit.
