Fire Up Your Fat-Burn­ing Fur­nace with Con­di­tion­ing Work

Men's Health (Singapore) - - MUSCLE -

Hotwire your me­tab­o­lism by fin­ish­ing off your work­out with a con­di­tion­ing cir­cuit. To start, do each move (1, 2, and 3) for a 1-minute in­ter­val, fol­low­ing the rounds-and-work sched­ule shown at left. Do all moves to com­plete one round.

DAY 1 / PULLING

1. Front Goblet squat

Stand and hold a 10kg dumbbell ver­ti­cally at your shoul­ders with both hands. Bend your knees and lower your torso un­til your thighs are nearly par­al­lel with the floor; stand.

2. Pull-up

Hang from a bar, palms fac­ing away. Pull your chest to­ward the bar, pause, and lower your torso back down.

3. Hol­low Hold

Lie on your back, legs straight, arms ex­tended. Press your lower back into the floor; con­tract your abs to lift your shoul­ders. Lift your legs slightly. Hold.

DAY 2 / LEGS

1. Skater Lunge

Keep­ing your knees soft, leap left, land­ing on your left foot, knee bent. Hold, then leap back to the right, land­ing on your right foot. Hold. Un­com­fort­able? Do side shuf­fles.

2. Al­ter­nat­ing Row

Hold­ing 10kg dumb­bells, hinge at your hips. Pull the right dumbbell to your rib cage, pause, and lower it. Re­peat on the left side.

3. Hol­low Rock

As­sume a hol­low hold. This time, grad­u­ally rock back and forth with­out chang­ing your body po­si­tion.

DAY 3 / PUSH­ING

1. Vertical Jump

From a stand­ing po­si­tion, bend your knees slightly. Throw your arms back­ward, then jump up­ward, as high as you can, rais­ing your hands over­head as you do. Land softly and re­peat.

2. Close-Grip Push-up

As­sume a push-up po­si­tion, but keep your hands di­rectly un­der your el­bows. Keep­ing your el­bows as close to your torso as pos­si­ble and your core tight, lower your chest to the floor; push back up.

3. Hol­low Rock

Fol­low the in­struc­tions from Day 2.

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