THE DEVIL’S IN THE DETAIL

Although hard training for its own sake is less effective than goal-based workouts, sometimes you just need to pull the pin and hold on. Like with this devilishly difficult finisher

Rain hellfire on your muscles with this devilishly effective combo of moves

01 SATAN’S SNATCH

Kick off with five reps of the devil’s press. Stand tall with a pair of DBs, hinge down and lower them to the ground. Jump your feet back, landing in plank position. Lower your chest to the DBs, then press up explosively, jumping your feet towards your chest. Stand up, pulling the

DBs between your legs, before using your hips to blast them up into the air and overhead.

02 GOING THROUGH HELL? KEEP GOING

After your fifth rep, drop your bells to the floor and position yourself to one side. Continue with the burpee portion of the devil’s press, this time without weights. Drop to the floor and press up explosively, jumping your feet in and hopping laterally over both dumbbells. Repeat on the other side. This will help keep the height of your burpees honest. Complete 10 full reps in total.

03 THE DEVIL’S TRICYCLE

With 10 burpees in the bag, catch your breath and saddle up. The aim is 15kcal in total on the AirBike to finish each round. This is a piece of kit that’s tough but fair – it rewards bigger efforts with greater calories, so sprints always pay dividends. Come out of the gate hot, opening up the taps for a maximum effort, before settling into a tough but sustainable pace for the remaining calories. As soon as you’re done, resist the urge to curl into the foetal position. You’ve got four more rounds yet.