Fast-track your strength gains and crank up your metabolism with this total-body sweat session.

How to do it
Perform the exercises as a circuit, moving from one to the next with 30 seconds of rest. After you finish all five, rest two minutes. Do three circuits total.

Decline Push-Up
Assume a push-up position (your arms straight, hands slightly beyond your shoulders and body straight from head to ankles) but place your toes 
on a box or bench. Lower your body until your chest nearly touches the floor. Pause, and push yourself back up to the starting position. Do eight reps.

Chin-Up
Grab a chin-up bar using a shoulder-width, underhand grip and hang at arm’s length (a position known as a “dead hang”) with your feet crossed behind you. Pull your chest to the bar. Once the top of your chest touches the bar, pause. Then slowly lower yourself back to a dead hang. Do eight reps.

Goblet Split Squat
Hold a dumbbell vertically in front of your chest, 
cupping one end in both hands. Assume a 
staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, 
and push back up to the starting position as quickly as possible. After eight reps, switch legs and repeat.

Single-Leg Single-Arm Deadlift
Using an overhand grip, hold a dumbbell in your left hand in front of your thigh. Lift your left foot a few centimetres off the floor behind you. Keeping your left leg in line with your upper body, lower your torso until it’s nearly parallel to the floor. Return to the starting position. After eight reps, switch sides and repeat.

Side-Plank Row
Attach a handle to the low pulley of a cable station and lie on your left side facing the stack. Grab the handle with your right hand, prop yourself up on your left forearm and raise your hips to form a side plank. Pull the handle to your ribs. Return to the starting position. After eight reps, switch sides and repeat.