WORKOUT #02 TURN AND BURN

Now we dial up the endurance. This lovechild of barbell, body-weight and conditioning work delivers a muscle- and staminabuilding one-two. The emphasis on cardiovascular endurance capitalises on any excessive calorie consumption. Begin a timer and, at the start of each minute, do one of the moves below, moving on to the next every minute. Do 10 rounds for 40 mins.

01 BARBELL THRUSTER 10-15 REPS

Hold a moderate-weight barbell atop your chest and squat down, keeping your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively; in one motion, press the barbell overhead

(B). Drop down and repeat. Aim for 15 reps, but if you don’t reach this goal, make a note to beat it next time.

02 15-CAL ROW

Next, it’s time to tackle the lungs. Grip the rower’s handle and push hard with your legs (A). Keep your arms straight until your legs are extended, then pull the handle into your chest to finish the stroke (B).

Reverse the movement, keeping the handle level and controlled throughout. Pace yourself, you have a full minute to do this.

03 HANG POWER CLEAN 10-15 REPS

Back to the bar to build your upper body. Stand tall with your barbell at your waist. Hinge at the hips, lowering it to above your knees (A). Stand back up with a slight jump, using the momentum to pull the bar on to your shoulders (B).

Stand up straight, then lower and repeat. Again, aim for

15, but note your reps down.

04 BURPEE 10-15 REPS

At the top of the next minute, squat down and put both hands on the floor between your feet, jump your feet back into a press-up and lower your chest to the ground (A). Press up and hop forwards, jumping up with your hands next to your head (B). Keep moving and hold those 15 reps for as many rounds as possible.