BRONSON’S FAST FAT BURNER

Take on three rounds with no rest between moves. Rest for two minutes and repeat twice

01/ SLOW BURN

Go 600m on a SkiErg or burn 250kcal on an air bike.

02/ DUMBBELL THRUSTER

15 reps (Bronson uses 2 x 22kg) Bring dumbbells to your shoulders, squat and explode upward.

03/ MED BALL SLAM

15 reps (Bronson uses a 45kg ball) Raise the ball and use your arms and core to slam it to the ground.

04/ DUMBBELL BENCH PRESS

15 reps (Bronson uses 2 x 22kg) Keep your back flat, feet on the floor. Don’t go too heavy – no squirming.

05/ SINGLE-ARM DUMBBELL SNATCH

10 per side (Bronson uses 18kg) Hinge at the hips to pick up the weight, then lift it above your head.