CRUSH YOUR CORE

Perform each pairing back to back for 15 minutes per pair. Use weights that you could realistically move around for double the prescribed reps. Record your total reps and aim to beat them in the next session. Once you’ve surpassed your initial score by 20%, stack on some more weight.

SUPERSET 1 01 DIPS 5-10 REPS

Start this workout with one of the greatest chestpumping, core-engaging bodyweight moves of all time. Grab two parallel bars with your palms facing inward and your arms straight (A). Slowly lower yourself until your elbows are at right angles, ensuring that they don’t flare out (B). Drive yourself back up to the top and repeat.

SUPERSET 1 02 DB HANG CLEAN 5 REPS

Proceed straight to this beast of a movement that won’t just build a thick back, but will give your biceps a mighty blasting, too. Holding a dumbbell in each hand, bend your knees slightly (A), then drive the weights up to your shoulders, locking your knees when you’re at the top (B). Take a breath at the summit of each rep to fight burnout.

SUPERSET 2 03 KB GOBLET SQUAT 10 REPS

Your second superset starts with the king of leg exercises. But this light-weight, high-rep variation is going to hit your lungs as hard as your quads. Hold a kettlebell close to your chest (A). Lower into a squat until your thighs are parallel to the ground (B). Drive back up explosively, keeping your torso upright and your shoulder blades together.

SUPERSET 2 04 DUMBBELL CRAWL 20M

It’s time to hit the deck. This abs-torching exercise will have you questioning why you ever did sit-ups. Set up on all fours, gripping the dumbbells below your shoulders (A). Lift one bell and reach forward with that arm, advancing with your back leg on the opposite side (B). Repeat on your other side, edging forward.