Avoid a Blow-Out

Burn fat and build muscle with this fast, no-rest regimen.

Select a pair of dumbbells you know you can press overhed 8-10 times. Then do all four of these exercises in succession, with no rest between moves and without putting down the weights. Rest for 30 to 60 seconds before repeating the sequence.

1. Travelling Lunge

Stand holding the dumbbells at your sides. Take a step forward until your front thighs is parallel to the floor. Bring your rear leg forward and repeat with the opposite leg. Perform 8-10 reps with each leg.
Builds: lower body.

2. Travelling Shoulder Press

Stand holding the dumbbells level without jaw. Press them overhead as you step forward. Lower them, while bringing your rear leg forward. Repeat with the other leg. Do 8-10 reps with each leg.
Builds: shoulders.

3. Push-Up Position Row

Assume the push-up position, but keep your arms straight and rest your hands on the dumbbells. Pull one weight up towards you body until your elbow is above your back and then lower it. Do five or six reps per arm.
Builds: back, core, arms.

4. Dumbbell Squat Thrust

Hold the dumbbells at your sides and squat until they touch the floor. Then support your weight with your arms as you kick both legs behind you into a reverse push-up position. Reverse the move – pull back to the squat position and then stand up. Do eight reps.
Builds: core, legs.