Try a long-forgotten training method to rocket yourself into the best shape of your life.

How To Do It:

Select a total-body lift (section 1), a cardio trial (section 2), and a bodyweight finisher (section 3). Do 10 reps of the lift; then immediately do 2 minutes of the cardio trial, attempting to reach the suggested distance or numeric goal. Then do all your reps of the bodyweight finisher. Rest 2 minutes. That’s the first round. Complete 3 rounds. All of that is one cycle. Now rest for 5 minutes – you’ll definitely need it! Then pick three different exercises and complete another cycle.

Related: These 6 Simple Moves Will Shred Fat & Build Total Body Strength

1. Total-Body Lift

1A. Goblet Squat. Stand with your feet slightly beyond shoulder-width. Cup the top end of a vertical dumbbell with both hands or grasp a kettlebell by its “horns” (the sides of the handle). Hold the weight in front of your chest, your elbows pointing down. Keeping your back straight, push your hips back, bend your knees, and squat. Pause; push back up. That’s 1 rep.

Goal Weight: 32kg dumbbell or kettlebell

1B. Manmaker. Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the dumbbells on the floor. Continue to grip the dumbbells as you kick your legs backwards into a push-up position. Now row each dumbbell to your chest, one at a time. Do a push-up. Jump your feet forward and stand, pushing the dumbbells overhead as you do. That’s 1 rep.

Goal Weight: 12kg dumbbells

Related: Do These Simple Drills to Stop Wrist Pain During Pushups and Front Squats

1C. Push Press. Hold a pair of dumbbells next to your shoulders, your elbows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quarter squat. Now explosively push up with your legs as you thrust the dumbbells overhead. Pause at the top. Slowly lower the dumbbells, and then return to the starting position.  That’s 1 rep.

Goal Weight: 16kg dumbbells

1D. Clean and Squat. Stand with a kettlebell or dumbbell on the floor in front of you. Push your hips back, bend your knees, and grab the weight with one hand. Thrust your hips forward, straighten your legs and pull the weight in close to your chest. Perform a squat; then push back up to standing. Reverse the move and repeat. Do half your reps on one hand and then switch.

Goal Weight: 24kg dumbbell or kettlebell

Related: Why All Men Should Deep Squat for 5 Minutes a Day

2. Cardio Trial

2A. Row. Set the timer on your rowing machine for a 2-minute countdown. Row as far as you can. Goal: 575 metres

2B. Run. Fire up a treadmill and run as far as you can in 2 minutes. (Or run outside.) Goal: 600 metres, or 0.37 mile

2C. Ride. On an assault bike, burn as many calories as you can in 2 minutes. Goal: 60

2D. Rev Up. Do as many burpees (with good form) as you can in 2 minutes. Goal: 30

Related: Cardio Sessions May Literally Make Your Brain Bigger

3. Bodyweight Finisher

3A. Push-Up. Don’t try to reach failure in your sets. Stop 3 to 5 reps short of failure every time. Reps: 50 to 100

3B. Pull-Up. Split this up into sets of 3 to 5 reps. Pull-ups are too difficult? You can swap in inverted rows. Reps: 25 to 50

3C. Squat. At the bottom, your knees must be bent at least 90 degrees. Reps: 75 to 150

3D. Lunge. Break your reps up into sets of 10 to 20. Reps: 50 to 100, split reps between legs