Can you make it through this dumbbell and rowing challenge?

If you’re short on time and looking for a quick workout that builds muscle, increases fitness, and burns calories, you’ve come to the right place.

You’ll have to work hard for it, remember this sprint workout requires only a rowing machine and a pair of dumbbells and is an all-out, full-body assault that floods your quads and shoulders with lactic acid while you power up your heart and lungs to the limit.

Using a sinister mix of heart-rate-boosting rowing sprints and a massive full-body dumbbell movement, you’ll alternate back-to-back between the two at an uncompromising pace. Conveniently, the reps go down each round.

Warm up thoroughly before starting and rest as needed to maintain form, but remember this is a sprint: so keep your foot firmly on the gas.

ROW x 20,15,10, 5 cals

Push yourself firmly away from the flywheel with your legs (ONE). Keep your arms straight until your legs are straight, then pull the handle into your chest (B). Reverse the movement. This route should take less than two minutes.

Thrusters x 20,15,10, 5

Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and chest up, until your thighs are no longer parallel to the floor (ONE). Explosively stand back up and in one motion, press both dumbbells overhead to complete lockout (B). Now reverse the movement and repeat. Fast.

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