BUILD AND BURN!

These workouts combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. That means your work decreases as your fatigue levels increase, so you shouldn't reach failure on any exercise.

DIRECTIONS

• Each workout consists of 6 exercises, performed in 5 continuous rounds.

• Perform 12 reps of each exercise in the first round, 10 in the second, 8 in the third, 6 in the fourth and 4 in the final circuit.

• Rest as little as possible between exercises and rounds.

1. PUSH PRESS

• With your feet shoulder-width apart, position the bar on your upper chest, keeping your chest upright and your core braced.

• Bend at the knees to go into a quarter squat, then stand up and press the bar directly overhead.

• During the lifting phase, keep your core braced and don’t tilt your hips forward.

• Lower the bar back to your chest.

2. FRONT SQUAT

• Rest the bar across your upper chest, with your hands holding it in place and your elbows as high as you can get them.

• Keeping your chest up and your back straight, squat until your thighs are at least parallel to the floor, then drive back up to standing.

3. DUMBBELL INCLINE CHEST PRESS

• Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.

• Keep your feet flat on the floor and your back against the bench.

• Press the weights directly above your head, but don’t lock your elbows at the top.

4. SINGLE-ARM ROW