Grab a kettlebell and make your way to Satan’s Tricycle (also known as the air bike) for this brutal finisher from Head of SQUAD Training and Men's Health Fitness Editor Andrew Tracey. The protocol is simple: work your way down a descending, three-move ladder of calories and reps as quickly as possible.
Begin with a 25-calorie sprint on the bike, followed by 25 kettlebell swings, completing round one with 25 bodyweight squats. Then perform 20 of each, then 15, all the way down to a five-rep finale.
"Rest only as you need to keep your form in check but push a hard as you can," says AT. "Cutting five reps per set means you should't need to take your foot off the gas. Start each new round on the bike with real intention. Ride it like you stole it."
1) Air Bike x 25/20/15/10/5 cals
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 before settling into a less than comfortable pace. Keep your torso and head up, and control your breathing (B). Try not to flail around, basically.
2) Kettlebell swing x 25/20/15/10/5
With a kettlebell between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and straight into rep two.
3) Prisoner squat x 25/20/15/10/5
Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.
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