\n
You can never go wrong with a total body workout to shred fat, improve flexibility, and build strength all at once.<\/p>\n
And that\u2019s exactly what you\u2019re getting here, in this two-circuit, six-exercise workout from Ian Creighton, the coach and general manager of Brick New York in Manhattan. You\u2019ll do six moves, warming up with a pair of mobility exercises (and a few jumping jacks), then building strength with two unique weighted moves.<\/p>\n
You\u2019ll finish with a challenging circuit that will dare you to push yourself as far as possible and leave you gassed after just 10 minutes.<\/p>\n
Do this workout two or three times a week for a month, aiming to improve your performance in the Benchmark piece of the action at least once a month.<\/p>\n
MOBILITY
Complete 3 rounds of this warmup circuit. After each round, perform jumping jacks for 30 seconds to help elevate your heart rate.<\/p>\n
SUMO SQUAT STRETCH
Stand with feet shoulder-width apart. Squat deeply. When you\u2019re as deep as you can comfortably go, put your elbows inside your knees and push out, opening your hips. Hold for 3 seconds. Return to standing. That\u2019s 1 rep. Do 10.<\/p>\n
VERTICAL DUMBBELL STRICT PRESS
Hold a single dumbbell at your shoulder, grasping it by the end. Quickly press the dumbbell up, pause, and then take 2 seconds to lower it. That\u2019s 1 rep. Do 5. Switch arms and repeat.<\/p>\n
STRENGTH
Do 4 sets of this circuit. You\u2019ll work your legs on the front squats and challenge your shoulders and core with the single-arm Arnold press.<\/p>\n
DUMBBELL FRONT SQUAT
Hold two dumbbells at your shoulders. Squat, keeping your knees over your toes. Take 3 seconds to descend until your hips are below your knees. Explode back to a standing position. That\u2019s 1 rep. Do 8 to 10. Rest 60 seconds.<\/p>\n
SINGLE-ARM ARNOLD PRESS
Stand with a dumbbell at one shoulder, palm facing in. Press the weight up, rotating your palm 180 degrees. Pause. Take 3 seconds to lower it. That\u2019s 1 rep. Do 6 to 8 per arm. Rest 90 seconds.<\/p>\n
THE BENCHMARK
Do 2 reps of each move and add 2 reps per round (2, then 4, then 6, and so on). See how many rounds you can do in 10 minutes.<\/p>\n
DUMBBELL THRUSTER
Hold dumbbells at your shoulders, palms facing each other. Squat until your hips are below your knees; then explode up to a standing position, pressing the dumbbells overhead. Lower the weights back to your shoulders. That\u2019s 1 rep.<\/p>\n
DUMBBELL-FACING BURPEE
Stand facing a pair of dumbbells placed on the floor in front of you. Do a burpee; then hop over the dumbbells and turn to face them. That\u2019s 1 rep. Begin your next rep from there.<\/p>\n
source: Menshealth<\/p>\n<\/div>\n
\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"You can never go wrong with a total body workout to shred fat, improve flexibility, and build strength all at once. And that\u2019s exactly what you\u2019re getting here, in this two-circuit, six-exercise workout from Ian Creighton, the coach and general manager of Brick New York in Manhattan. You\u2019ll do six moves, warming up with a […]<\/p>\n","protected":false},"author":0,"featured_media":406835,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-406834","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lifestyle"],"yoast_head":"\n
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