GET FIRED UP

Seemingly simple, the barbell thruster is a full-body move that strengthens, conditions and develops coordination. Get ready to start shredding

01 FRONT SQUAT

Clean a barbell up on to your shoulders. Keep your elbows high. Take a breath, brace your trunk and bend at the knees, sinking into a squat while you maintain an upright torso. Press through the middle of your feet to stand. Pause. Do 4 to 5 sets of 10 reps.

02 PUSH PRESS

Take a barbell out of a rack or from the floor, or clean a set of dumbbells on to your shoulders, palms facing in. Take a breath and brace your core. Dip at the knees and drive from your legs to press the bar overhead. Lower and repeat for sets of 5 to 8 reps.

03 DUMBBELL THRUSTERS

Clean a pair of dumbbells on to your shoulders, palms facing in. Bend at the knees, sinking into a deep squat while maintaining an upright torso. Stand back up and, in one motion, drive the bells overhead. Lower with control and repeat for sets of 8-10 reps.