Jumper season is no reason to skip your conditioning work. This session will keep those lungs tickled and your heart ticking. Grab a pair of moderate-weight dumbbells and set yourself up near a clock or timer. This one follows an AMRAP format, which means you’ll race through as many devilish rounds as possible – while maintaining saintly technique, of course – until the timer hits eight minutes. Warm-up, then jump in, resting only as necessary to make sure your form is tight.
Set the timer for eight minutes and complete as many rounds as possible of: five devil’s presses, 10 dumbbell front squats and 20 press-up renegade rows.
1. Devil’s Press x 5 Reps
This hellish combo mashes up every move you love to hate; begin with the better part of a burpee: drop to the floor with your hands on your dumbbells and tap your chest to the floor. Hop your legs back towards your chest, brace your core and, in one motion, grip your bells and stand up explosively. Use the momentum to swing your dumbbells from between your legs to overhead. Lower to the ground and repeat; tick off 5 reps in quick succession.
2. Dumbbell Front Squat x 10 Reps
After your fifth and final devil’s press, drop the dumbbells on to the front of your shoulders, take a deep breath and get ready to double the reps for 10 front squats. Breathe into your belly, creating a stable trunk, before pushing your hips back and sinking into a deep squat. Keep those shoulder blades back and dumbbells secure on your shoulders. Stand back up explosively and repeat.
3. Press-Up Renegade Row x 20 Reps
This move pumps your chest and back, combining a press-up with a single-arm row for 20 reps. It also gives your anti-rotational muscles something to think about. Drop into press-up position, your hands on the bells. Lower your chest down, then press up. At the top of each rep, row one of your bells up to your hip; switch sides after each press-up.
4. Repeat
With your first round in the bag, you’re going to cycle back to those devil’s presses – and, good news, you’re already in your starting position! With only 8 mins on the clock, just try to keep moving. The end is nigh. Work through your reps quickly, but try to maintain impeccable form. If you can make it through your first 3 rounds without letting go of your bells, well, you’re a beast.
