This Three

This devilishly challenging full-body finisher will help to keep your rig in prime condition

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.

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.

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.

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.

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.

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.

As our fitness editor he prides himself on keeping Men's Health at the forefront of reliable, relatable and credible fitness information, whether that's through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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