If you’re training at home and struggling for new training ideas then look no further than this CrossFit-inspired circuit that will help burn fat and build muscle at the same time. Even better, if done properly and with as little rest as possible you should be able to get a great, intense workout completed in under 15 minutes.
This workout requires you to just have a pair of dumbbells handy with a challenging weight and if not, don’t worry, you can use kettlebells, bottles of water or anything that you hold in each arm that has a bit of weight to it.
5 rounds straight through with minimal rest
1. Dumbbell Deadlift - 12 reps
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine. Engage your lats and stand straight upright, squeezing your glutes at the top of the move. Your arms should be hanging at full length your sides throughout this movement. Make sure the weight touches the floor for each rep to count.
2. Dumbbell Hang Clean - 9 reps
Finish your 12th rep of deadlifts, then keep the dumbbells by your sides, hinging at the hips to lower them to your knees. Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Stand up straight, then lower under control to your sides and repeat. On the 9th clean, keep the weights in the top, front-rack position.
3. Dumbbell Push Press - 6 reps
Stay standing tall, with your palms facing inwards. Dip at the knees, then use power from your legs to help press both of your dumbbells high overhead to lockout. Lower the weights under control and rep away for 6. Then take as short a breather as you can, before grabbing the weights again for the next lot of deadlifts.
