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Oftentimes, your workout requires you to go on a safari of the gym floor to find the apparatus you need to get a sweat on. Sometimes, however, you only need three pieces of equipment to push the needle on your calorie-burn.

This session, from MH Elite coach Tom Kemp, is all about the latter. It's an ideal finisher for your next upper-body session or, if you're short on time or motivation (both, perhaps), it makes for a spicy smash-and-grab session.

The good news? It lasts only 12 minutes from start to finish and requires a loaded barbell, a sandbag and an assault bike or alternative piece of cardio kit. Your mission: set a timer for 12 minutes and, at zero and every three minutes thereafter, work through six sandbag cleans, nine barbell thrusters and a 20-calorie sprint on an assault bike for a total of four rounds, resting for the remainder of each three-minute block.

Watch Kemp smash the circuit and read through your SQUAD coaching cues below. You've got this in the bag.

With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight. Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now stand up explosively and simultaneously thrust the bag up and onto your shoulder. Drop to the floor and repeat, alternating shoulders each rep.

Clean the barbell onto your chest and take a deep breath. Lift your elbows high to secure the bar. Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor. At the bottom of the squat, drive upwards and use your legs to help build momentum and press your barbell overhead.

Set up on the bike your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle. Keep your torso and head up, and control your breathing. Push the first few calories as hard as possible, then settle into your pace.

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Go here to read the rest:
Start Your Year Strong with Tom Kemp's Gassy 3-Move Finisher - Men's health UK