FITNESS

Your Best Total-Body Workout That Burns Fat And Builds Arm Muscles

  • WARMUP
    1 / 3 WARMUP

    Complete 2 rounds of this warmup circuit. The pigeon stretch opens your hips and glutes while improving mobility in your upper back, and the scapular pushup strengthens and stretches the muscles surrounding your shoulder blades.

    1) Pigeon Stretch with Rotation

    Start on all fours. Place your left leg on the floor, knee near your left wrist, foot near your right hip, right leg straight. Slide your left arm down and to your right. Swing back, then up and left. Hold. That’s 1 rep; do 6. Switch sides. Repeat.

    2) Scapular Pushup

    Assume a pushup position. Without bending your elbows, squeeze your shoulder blades together tightly. This will lower your torso to the ground slightly. Separate your shoulder blades, lifting your torso. That’s 1 rep; do 12.

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  • STRENGTH
    2 / 3 STRENGTH

    Do 4 rounds of this total-body muscle circuit. The split squat challenges your glutes and hamstrings; the JM press carves your triceps. Do reps of each exercise for 40 seconds, and then rest 20 seconds before proceeding to the next move.

    3) Eccentric Split Squat

    Stand in a split stance, holding dumbbells at your sides. Lower your body until your back knee nearly touches the floor; this should take 3 seconds. Pause 1 second. Take 1 second to return to the start. Do 40 seconds per leg, resting 20.

    4) JM Press

    Lie on the floor with dumbbells in your hands, arms perpendicular to your chest. Bend your elbows so the dumbbells end up directly over your shoulders and the points of your elbows are near your ribs. Press up, then repeat.

    Related: WATCH: This Bulgarian Split Squat Will Bulk Up Your Legs

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  • CONDITIONING
    3 / 3 CONDITIONING

    Set a timer for 12 minutes. Perform as many rounds of this circuit as you can with 16-kilogram dumbbells, resting when necessary. Your score is the number of rounds you complete before the time expires.

    5) Dumbbell Snatch

    Hold a dumbbell at mid-shin level in one hand. Pull the weight up and explosively straighten your knees and hips. As the eight reaches shoulder height, extend your arm straight up. That’s 1 rep; do 6. Switch sides and repeat.

    Related: WATCH: How To Get Six-Pack Abs And Burn Fat At The Same Time

    6) Lawnmower Row

    Stand in a staggered stance, left foot forward. Keep your right leg extended, torso bent about 45 degrees, and your back straight. Hold a dumbbell in your right hand. Row to your right hip. That’s 1 rep; do 8. Switch sides and repeat.

    7) Close-Grip Floor Press

    Lie face-up on the floor holding dumbbells above your chest, your arms straight and palms facing in. Lower them until your elbows touch the floor, keeping your upper arms close to your body. Press back up. That’s 1 rep; do 12.

    By Andy Speer

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