Build Explosive Power With This 4-Move Strength Workout, Programmed by Britain’s Fittest Man

·2-min read
Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

As Britain’s fittest man, Zack George knows exactly how to maximise your fitness using minimal kit. He’s also a believer in simultaneously taxing muscle and mind. Here, he delivers both to your workout arena of choice. This two-part session starts with a sweat-inducing sprint, then moves into a 10-round test of your grit. Perform the first two moves back to back; start at 15 reps of each, followed by 12 and 6. Rest for three minutes, before tackling the second two moves as a circuit for a full 10 rounds, aiming for the quickest time possible.

A1- Squat Clean

15, 12, 6 reps

Kick off the proceedings with a full-body blast. With your back flat, hinge down to grasp your dumbbells (A). Stand up explosively, using the momentum to pull them up onto your shoulders as you drop down into a squat (B). Stand back up purposefully, then return the dumbbells to the floor to begin your next rep. Focus on nailing the form perfectly every time.

A2 - Burpee

15, 12, 6 reps

Now, move straight on to burpees. Drop your dumbbells and squat down, placing your hands on the floor. Jump your feet back into the top of a press-up position, and lower your chest (A). Straighten your arms and hop your feet forward, before leaping into the air, touching your hands to your head (B). When your reps are done, rest for three minutes.

B1- Dumbell Thruster

10 reps

Start the second half strong. Holding a pair of dumbbells on your shoulders, squat
down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Reverse the movement and repeat until you hit 10 reps.

B2 - Handstand Press-up

10 reps

Time to get inverted to build those Death Star delts. Place your hands on the floor a foot away from a wall, and kick up into a handstand (A). With your feet together and body rigid, bend at your elbows and lower your head to the ground under control (B). Press the floor away explosively, using your legs for momentum if necessary, all the way to full lockout.

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