Message a friend and head to the nearest park or open space for a high-rep, muscle-building and, above all, calorie-scorching race, where the cost of losing is measured by the agonising rep.
You’re going to work in a ‘chipper’ format. This means getting through all the reps of each movement as quickly as possible before moving onto the next, until you’ve completed all 300 reps of the workout. The first person to finish takes home the glory.
There’s more than pride on the line here. Defeat has a cost: for every rep ahead the winner finishes by, the loser must complete an additional rep of Devil's Press at the finish line.
"This is war, but if you cheat on reps, you're really only cheating yourself," says Andrew Tracey, Men's Health Fitness Editor. "Keep your form tight throughout.
"Pace yourself, stay with your opponent, and slightly ahead if you can, but if you try and streak ahead and burn out, it will cost you at the back end."
1. Dumbbell Push Press x 60 reps
Lift the dumbbells onto your shoulder into the front-rack position, palms facing inward (A). Dip at the knees and use your legs to help (B) press both dumbbells overhead. Bring them back down and dip straight into the next rep. Keep a good rhythm and push on through.
2. Alternating Dumbbell Snatch x 70 reps
Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position.
3. Hand-Release Push-Ups x 80 reps
Start in the top of the push-up position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor, lift both of your hands an inch from the ground, (B), replace your hands, then push back up explosively. Break these reps up you however you like.
4. Split Squat Jumps x 90
Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. left plus right equals one rep. Keep a running count, breaking up the reps as you wish.
DEVIL'S PRESS x (TOTAL NUMBER OF REPS YOU HAD REMAINING WHEN YOUR OPPONENT FINISHED)
Holding a pair of dumbbells by your sides, drop down into a press-up position (A) and perform a burpee. As you begin to stand up from the burpee, use the momentum to swing both of the dumbbells between your legs explosively (B), then up directly overhead (C). Lower the weights under control and repeat.
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