YOUR FIRE STARTER

For this F45 taster, work for 45 sec­onds per move, then rest for 10 sec­onds. Com­plete three rounds in to­tal

Men's Health (UK) - - Gym Awards 2018 -

01\ CONCEPT2 ROW

Start by push­ing off with your legs ( A), then pull your arms to you ( B), keep­ing your core tight through­out.

04\ DUMB­BELL BENCH PRESS

Al­ter­nate arms, main­tain­ing a steady tempo, with your core tight. Don’t cheat by bounc­ing the weights.

02\ BAT­TLE ROPES

Whip the ropes five times with each arm in turn ( A), then per­form five dou­bles ( B). Stay strong, now.

05\ KET­TLE­BELL GOB­LET SQUAT

With feet wide and a ket­tle­bell held to your chest ( A), sink un­til both of your knees are at right an­gles ( B).

03\ SAND­BAG DEAD­LIFT

Hold the bag with hands shoul­der­width ( A). Pin your shoul­ders as you lift, the bag close to your body ( B).

6\ BURPEE BOX JUMP

Drop ( A), jump your legs back and in again, then launch onto a box ( B). This one should kill by round three.

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