Hit This 5-Move Workout for a Full-body Burn, Bigger Shoulders and Fitness Gains

·3-min read

With team competitions from LA to Berlin, Battle Cancer is the world's leading functional fitness fundraising event series, founded by Men’s Health Elite coach Scott Britton.

Each event raises money for cancer survivors and their families, as well as free online resources in the form of their Battle Cancer Program. This October, Battle Cancer touches down in London, taking over the Olympia for what’s set to be a huge weekend of fitness.

Below, Britton gives you the inside scoop on one of the events that competitors will be facing on the day, plus a modified version that you can tackle sans-team.

This is a four-round workout, working on a four-minute timer. You’re going to work your way through a six-part ‘chipper’, completing all reps of each movement before moving on to the next. In the remainder of your four-minute window, you’ll complete maximum calories on a cardio machine of your choice or a max-effort high knees sprint until the buzzer rings.

Rest for a minute, then repeat the entire circuit three more times. Remember, this is for a good cause, so go all in, until that final bell.

40 x DUMBBELL GROUND-TO-OVERHEAD

Hinge down and grip a pair of dumbbells between your feet (A) stand up explosively, using the momentum to pull the dumbbells up onto your shoulders, dip at the knees and use a powerful drive from your legs to help you drive the dumbbells overhead (B), lower them to your shoulders, then the ground. Repeat, working your way through those 40 reps, resting as needed to keep your form tight.

20 x SIT-UPS

After your final press, hit the deck for some sit-ups: with your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Reverse the move, touching the floor behind your head on each rep. Try your best to get through these unbroken.

10 X BURPEES

Everyone’s favourite lung buster. Get back on your feet then immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

40 X GOBLET SQUATS

Hold your dumbbell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat. Push yourself through these, you can probably do more than you think. Aim for at least 20 before you have to break.

20 X SIT-UPS

Back to the deck for more ab burning fun: with your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Reverse the move, touching the floor behind your head on each rep. Try your best to get through these unbroken.

10 X BURPEES

What better way to finish? Get back on your feet then immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

To donate and find our more about Battle Cancer, click battlecancerprogram.com

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