If you're not ready for a demonic couplet of dumbbells and air bike sprints, you best get ready sharpish. This total body blast will test your speed and stamina, while building strength and muscle across your chest, shoulders and legs, making it the perfect full-body finisher, or quick-fire workout for when you're in a pinch.
After a thorough warm-up, work your way through a ‘ladder’ of double devil’s press, beginning with 10 reps, followed by an all-out 10 calorie assault on the air bike, then continue on to nine reps chased by another 10 calorie sprint, then eight, then seven and so on; until you reach one rep and a final, lung-searing 10 calorie effort.
Rest as needed to keep your form on point, but remember: this is a sprint effort so keep one foot on the gas and the effort high throughout.
Double Devil’s press x 10-1
Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control, back to the ground and repeat.
Air Bike x 10 cals between each round
Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Go for a max-effort sprint until the display reads 10kcal, keeping your torso and head up, and controlling your breathing (B) Push the first few calories as hard as possible, then settle into your pace.
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