This single dumbbell test will sting

We all have to push ourselves from time to time. It’s only by stepping out of your comfort zone that you set new PBs, or better yet, realize that you’re capable of going harder for longer than you previously thought.

There’s no better way to keep going beyond the point where your body is screaming in your mind to stop, than some form of penalty work if you take an unplanned break. And burpees, of course, are the most effective deterrent.

This session from MH Elite trainers and co-founders of The Lean Machines, Leon Bustin and John Chapman, takes a single dumbbell and a few moves that only require a little space. Your task is to add one rep to each of the movements after each full round – you have six minutes to climb as high as you can on the rep ladder.

That sting we talked about? If you lose weight or rest anytime during those six minutes, you need 10 burpees to earn that break. And then you have to knock out 10 burpees before you can start working again.

Watch John and Leon perform the moves, then find the workout description below. Good luck.

6-minute AMRAP of:

1 x thumb worm
1 x Goblet Curl + Squat

1 x Lower half slot, each side

Add 1 rep to each exercise each round.


If you stop working at any time during the 6 minutes

10 x burpees buy for your rest
10 x burpees
buy back to continue working!

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