DUMBBELL DEVASTATION

This workout fatigues your posterior chain in every round, truly challenging you. Follow an E3MOM format (“every three minutes, on the minute”). Start a new round every third minute; do the circuit as fast as possible, before resting for the remainder. Do eight rounds: you’ll sleep well tonight.

01 STAGGERED STANCE RDL 10 REPS PER LEG

We usually test our hamstrings as a pair, but this unilateral variation loads each leg more effectively. With a dumbbell in each hand, stand with the toes of your back foot in line with the heel of your front foot (A). Shoot your hips back, lowering the dumbbells under control, keeping your back leg bent and your front leg as straight as possible (B). Push your hips forward and return to an upright position.

02 OVERHEAD DUMBBELL MARCH 15 CONTROLLED MARCHES PER LEG

Want to incorporate challenging carry variations but think you haven’t got the space? In which case, marches are your new best friend. Use a controlled swing and press to get both dumbbells stable and locked out above your head. Lifting one knee at a time, mimic a marching motion (A). Keep your core braced as you alternate legs (B).

03 DEVIL PRESS INTO THRUSTER 6 REPS

You’ll only need to perform a few reps of this hellish movement combination and then you’re done. Drop and perform a burpee with your hands on both bells (A). Once you’re back on your feet, swing the bells back between your legs and use the momentum from your hips to swing and press

them overhead (B). From this overhead position, lower the bells onto your shoulders and squat down with them (C). Finally, stand back up explosively, pressing the bells overhead

(D) before returning them to the floor and repeating the sequence from the start.