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Build Lean Muscle Fast With This (Horrible) Home Bleep Test Workout

im电竞官网-Grab a dumbbell or kettlebell for 'Bleeping Hell', a grown-up take on the old-school fitness test

beep test workout
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Remember the Beep Test, that cruel fitness punishment meted out to school kids and professional footballers? Of course you do. You did PE. You remember running back and forth in borrowed shorts, while a psychopath masquerading as a teacher blew a whistle so hard the veins in his temples throbbed. Well, it's back. Kind of.

im电竞官网-In this workout challenge, you’re going to be subbing out the traditional cone-to-cone running shuttles for a multi-movement dumbbell complex. You'll be getting in a muscle-building, cardiovascular-conditioning blast with nothing more than a six-foot square of floor space. Crucially, you will also give yourself a tangible target to beat on your next attempt (yes, you will have to give a second go). As well as a bit of friendly competition with your friends, obviously.

"The test involves following an audio recording of a set of timed ‘beeps’, working each time the audio sounds – in this case performing one ‘round’ of our three-move complex," says Men's Health fitness editor . "The intervals between each beep grow progressively shorter – as soon as you can no longer perform the work before the next beep sounds, your test is over." At which point, you can go and sit down with the rest of the class.

Find your bleeping soundtrack . Ready? Let's go.

Weights, Kettlebell, Exercise equipment, Arm, Abdomen, Chest, Physical fitness, Press up, Sports equipment,

1. Devil’s Press x 1

Holding a pair of dumbbells by your sides, drop down into a press-up position (A) and perform a burpee. As you begin to stand up from the burpee, use the momentum to swing both of the dumbbells between your legs explosively (B), then up directly overhead (C). Lower the weights under control and repeat. If you’re working with a single weight, alternate sides each round.

Weights, Exercise equipment, Kettlebell, Arm, Dumbbell, Shoulder, Standing, Physical fitness, Muscle, Biceps curl,

2. Dumbbell Front Rack Squat x 1

After your devil’s press, lower the weight(s) onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively, and stand tall. Hold a single weight in the same position, alternating shoulders each round.

Weights, Exercise equipment, Shoulder, Overhead press, Kettlebell, Arm, Dumbbell, Physical fitness, Standing, Muscle,

3. Dumbbell push press x 1

(A) Immediately after your squat, take a deep breath and brace your core. Dip at the knees and use your legs to help (Bim电竞官网-) press both dumbbells overhead. Lower under control to the ground. (If you’re using a single weight, swap arms each round.)

That is one compete ‘round'. Get ready for the next beep.

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