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The workout: Using your heavy weights, crank out the recommended reps of each exercise in order, performing as many rounds as possible in five minutes. Check out the entire workout in the pinable graphic below, then head further down the page for a breakdown of each move. Hold a dumbbell with both hands and stand with feet slightly wider than shoulder width, knees slightly bent; hinge forward at your hips to bring the weight between your legs (A).
With your feet hip-width apart, sit your hips back and bend your knees, placing your hands on the floor in front of you (A). By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy.
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Brace your core and squeeze your glutes, then bend your left elbow to raise the weight to the side of your chest, keeping hips parallel to the floor (B). Squeeze your glutes, thrust your hips forward, and swing the weight to shoulder height, arms straight (B). Jump your feet back into a pushup position (B); quickly reverse the movement, then press through your heels and raise your arms overhead to jump off the ground (C), landing softly.


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Stringing these moves together into an ass-kicking circuit builds lean muscle mass while raising your heart rate to burn maximum calories and strengthen your endurance, she says.
Reverse the movement, bringing the dumbbell between your legs; continue swinging back and forth. If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable. Push your pelvis forward as you stand, and extend your arms, pressing the weights overhead (B).



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