Carve a Beach-Ready Body… With 4 Moves
Go hard for 30 seconds – and don't count reps.
This routine tests your willpower, says strength coach C.J. Murphy. Start with three sets of six reps of the clean and press. Then do the next three moves in succession, with one twist: don't count reps. Instead, do as many reps of each as you can in 30 seconds. Rest for 30 seconds between exercises, and repeat the three-move sequence once or twice.
1. Dumbbell Clean and Press
Holding dumbbells in front of your thighs, bend your knees. Rise up in one explosive movement as you shrug your shoulders and pull the weights up. Catch the weights at your shoulders and then press them overhead. Lower to the starting position and repeat.
2. Cable Squat with Row
Attach an EZ Curl bar to the low pulley at a cable station. Grab the handles with your arms extended. Bend your knees to lower your body until your thighs are parallel to the floor. Stand up and draw the handles to your ribcage, then straighten your arms back out in front of your chest.
3. Dumbbell Burpee
Stand holding light dumbbells at your sides. Bend down until the weights touch the floor, then kick your feet behind you into a push-up position, resting your hands on the weights. Do a push-up, then bring your feet back underneath you and jump up. Land softly and move into your next rep.
4. Dumbbell Floor Sweeper
Lie face-up holding dumbbells above your chest. Lift your legs up and to the left, keeping them straight. Then return to the centre and repeat to the right. Return to the centre, lower your legs and do a sit-up, keeping your arms straight above you.