This 3-Move Dumbbell Finisher Is Perfect For Building Muscle and Burning Fat — Fast




Sticking to a programme is tricky at the moment. Some of us are back in the gym, some of us are still working (out) from home. Many of us are doing a bit of both: switching back-and-forth from the giddy excitement of a proper fitness facility, and the increasing ennui of another bodyweight circuit and 83,000 burpees in your living room or outdoor space.

Whether you’ve smashed it this week and want to put the cherry on the cake, or need to squeeze something in before the weekend waylays your training, our series of Friday Finishers will more than meet your needs.

Concocted in the surprisingly devious mind of Faisal Abdalla, for each of the five Fridays in October, he will be delivering a new shot of pure fitness adrenaline into your muscles, lungs, heart and mind. All you have to do, is hang on and enjoy the trip.


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1) Dumbbell Devil Press x 6

Drop down into a press-up position holding your dumbbells, and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs (B), then directly overhead (C). Lower under control and repeat.

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2) Dumbbell Thruster x 9

Raise your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.

3) Burpees over Dumbbell x 12

Lay your dumbbells on the ground beside you and drop into a press-up position (A). Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells (B). Repeat on the other side, alternating until all reps are complete

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David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years.

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