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Summer’s officially here, and if your gains are lagging behind, this routine will help you get caught up. For each movement of this core-crunching workout you’ll want to work to about 80 percent of your maximum rep count, keeping a couple in reserve in each set. Continue going round the circuits for 15 minutes, resting as needed and keeping a tally of the reps. If your technique starts to break down, just reduce the reps on the next round – they key is to keep moving and pushing blood to your muscles. It will hurt a bit. But the huge pump you’ll receive is a worthy cause.

1) Floor Press 80 percent of max reps

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your sides. Pause before repeating.

2) Bent-Over Row 80 percent of max reps

Stand with a dumbbell in each hand and bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor (A). Row both weights up towards your hips, keeping your core tight and your back flat (B). Lower the weights under control and repeat.

3) Hollow-Hold Pullover 80 percent of max reps

Lie on the floor, lifting your feet a few inches. Push your lower back into the ground to raise your head and shoulders off the floor. Reach back to grab a dumbbell from behind your head (A). With straight arms, pull it over your head and above your chest (B). Pause, then return it to the floor under control.

From: Men’s Health UK

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