Press pause on a pub crawl this weekend. You need to hit one bar first. Using a barbell ‘complex’– a series of exercises strung together to create an uber movement of muscle building greatness – you’re going to rack up some serious reps across your whole body.
What's more, the complex alternates between all of your major muscle groups, which is a surefire way to trigger a cascade of strength building hormones.
All you’ve got to do it keep your grip. After loading up your bar, you’re going to set a stopwatch, starting at 0.00 you’ll begin a new round of your complex every 3 minutes. Take your rests when you've completed your reps but before the stopwatch hits the 3-minute mark. You’re going to complete 8 total complexes, bringing you in at hair under the 25 minute mark. More than long enough.
“This one is a burner by design; the movements are sequenced so that your body is forced to work harder, which forces blood from your upper to lower body, taking advantage of what we call ‘peripheral heart action’ to ramp up the difficulty and subsequent calorie burn,” says Men’s Health fitness editor Andrew Tracey.
“Your overhead press will be your limiting factor here, so pick a weight you can comfortably push press overhead for 5 reps. That should keep it heavy enough for the higher reps of the rest of the movements to produce a serious stimulus.”
Hold on tight and suck in the big ones. That first pint will be all the sweeter once this is in the books.
8 rounds of the following circuit, starting at the beginning of every third minute
1) Push Press x 3
Clean your barbell onto your shoulders and stand tall. Take a breath and brace your core. Dip at the knees and use your legs to help press the bar overhead to lockout. Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard.
2) Front Squat x 6
From the finishing position of your last press, lift your elbows high to secure the bar across your shoulders. Then push your hips back and down, bending your knees to lower your body until your thighs pass parallel to the floor. Stand back explosively to the start position and repeat.
3) Barbell Row x 9
No dropping the bar yet, lower the barbell to your waist and hinge at the hips to lower it to knee height. Maintaining a flat back, row the barbell towards your naval. Squeeze at the top before lowering and repeating
4) Deadlift x 12
Still holding the bar – if your grip will let you – bend at your hips and knees and tap the bar to the floor. With a straight back and braced core, pull your torso up and thrust your hips forward to stand up, keeping the bar as close to your body as possible. Reverse and repeat.
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