Grab a set of dumbbells or kettlebells and complete the following circuit six times in total, to cover nearly half a kilometre under weight and tot up 270 muscle swelling reps.
Rest only as necessary to maintain impeccable form. If you have to drop your weights during a carry, pick up from where you left off to complete each round to its absolute fullest.
1) Push press x 10
Before taking your bells on the move, blast your shoulders with ten presses. With the weights in front of your shoulders (A), brace your core as you press them both above your head, locking your arms out at the top (B). Feel free to bend your knees to generate more power to drive the bells overhead.
2) Overhead Carry x 25m
After your final press, leave the bells high above your head (A). Take a few deep breaths before starting your walk. As you move, try to avoid flaring your ribcage; keep your core braced and your biceps almost touching your ears (B). The strength and stability you will build across your whole shoulder here is ideal for keeping you free of injury in the long run
3) Front Squat x 15 reps
Once you’ve completed your overhead walk, perform fifteen squats by dropping the bells back down onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.
4) Front Rack Carry x 25m
Don’t let go of your weights just yet – instead, lower them back to chest height, knuckles almost grazing your chin. Again, walk forward with purpose: head and chest up, eyes forward. Tryto ensure you walk in a straight line and avoid lateral movement as much as possible.
5) Push-Ups x 20
After your carry, drop your bells to the ground and assume a strong plank position, hands on bells under your shoulders and your body straight (A). Drop your chest past the bells creating a stretch (B) and explode up.
6) Loaded Bear Crawl x 25m
After your final press-up keep your hands on your bells. Set up on all fours, gripping the dumbbells below your shoulders. Lift one dumbbell and reach forward with that arm, advancing with your back leg on the opposite side (A). Repeat on your other side (B). Alternate sides, moving forward one loaded ‘step’ at a time.
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