You can never go wrong with a total body workout to shred fat, improve flexibility, and build strength all at once.
And that's exactly what you're getting here, in this two-circuit, six-exercise workout from Ian Creighton, the coach and general manager of Brick New York in Manhattan. You'll do six moves, warming up with a pair of mobility exercises (and a few jumping jacks), then building strength with two unique weighted moves.
You'll finish with a challenging circuit that will dare you to push yourself as far as possible and leave you gassed after just 10 minutes.
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. And let us know how you're doing on the Benchmark; post your results to Twitter and Instagram, tag Men's Health and use the #mhbenchmarkamrap hashtag.
Complete 3 rounds of this warmup circuit. After each round, perform jumping jacks for 30 seconds to help elevate your heart rate.
SUMO SQUAT STRETCH
Stand with feet shoulder-width apart. Squat deeply. When you're 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's 1 rep. Do 10.
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's 1 rep. Do 5. Switch arms and repeat.
Do 4 sets of this circuit. You'll work your legs on the front squats and challenge your shoulders and core with the single-arm Arnold press.
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's 1 rep. Do 8 to 10. Rest 60 seconds.
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's 1 rep. Do 6 to 8 per arm. Rest 90 seconds.
(C) 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. Then check your result against our scorecard below.
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's 1 rep.
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's 1 rep. Begin your next rep from there.