DEFINITION

Time to turn that music up. Do four rounds with minimal rest. Yes, it’s “gruelling”, as Manganiello puts it, but if he can handle it at 40, so should you

1/ SINGLE-ARM KB SNATCH 10 EACH SIDE

Holding the kettlebell between your legs in a half squat ( A), snap your hips forward as for a swing, then shrug and pull it up, punching through ( B) so it doesn’t whack your forearm.

2/ RING DIP 10 REPS

As if dips weren’t already hard enough. Begin with arms straight ( A), then lower your chest until your shoulders are below your elbows ( B). Now push up, keeping your hands in close.

3/ D-BALL TO SHOULDER 10 REPS

A D-ball is like a soft Atlas stone (but it’s still pretty hard). Squat ( A) and lift it onto your thigh to get your arms under it. Heave it over your shoulder ( B) – assuming no one’s behind you.

4/ STEEL CLUB LUNGE 10 REPS

Lift the club (or a dumbbell if your gym’s not as good as Manganiello’s) overhead ( A). As you lunge, lower it to eye level ( B), arms parallel to the ground. Raise it as you push back up.