Hit This 5-Move Workout for a Full-body Burn, Bigger Shoulders and Fitness Gains

With team competitions from LA to Berlin, Battle Cancer is the world’s leading fundraising series of functional fitness events, founded by Men’s Health Elite Coach Scott Britton.

Each event raises money for cancer survivors and their families, as well as free online resources in the form of their battle cancer program. This October, Battle Cancer lands in London and takes over the Olympia for a huge fitness weekend.

Below, Britton gives you inside information on one of the events attendees face that day, plus a modified version that you can tackle without a team.

This is a four-lap workout that works on a four-minute timer. You work your way through a six-part “chipper” and do all the repetitions of each movement before moving on to the next. In the remaining four minutes, complete the maximum number of calories on a cardio machine of your choice or sprint with maximum effort with high knees until the buzzer sounds.

Rest for a minute, then repeat the entire cycle three more times. Remember, this is for a good cause so go all in to the last bell.

40 x dumbbells, floor-over-head

Fold down and hold a pair of dumbbells between your feet (A) Get up explosively, use the momentum to pull the dumbbells onto your shoulders, dip your knees and use a powerful push from your legs to bring the dumbbells over your head (B), lower them onto your shoulders and then onto the floor. Repeat, working your way through these 40 reps, resting as needed to hold your shape.

20 x SIT-UPS

After your final pressure, hit the deck for some sit-ups: Lie down with your knees bent and the soles of your feet together with your hands behind your head (A). As you lift, tense your abs and touch your feet with your hands (B.). Reverse the movement, touching the floor behind your head on each rep. Try your best to survive this uninterruptedly.

10 X BURPEES

Everyone’s favorite lung buster. Stand on your feet again, immediately crouch down and place both hands on the floor between your feet. Jump your feet back into the top of a push-up and lower your chest to the floor (A). Extend your arms and bounce your feet forward before jumping in the air with your hands on your head (B.)

40 X GOBLET PENS

Keep your barbell close to your chest (A). Lower your hips back and crouch (B). Your elbows should come down between your knees. Ride back up and contract your glutes at the top. Repeat. Push your way, you can probably do more than you think you can. Aim for at least 20 before you have to break.

20 X SIT-UPS

Back on deck for more fun while burning down: Lie with your knees bent and the soles of your feet together with your hands behind your head (A). As you lift, tense your abs and touch your feet with your hands (B.). Reverse the movement, touching the floor behind your head on each rep. Try your best to survive this uninterruptedly.

10 X BURPEES

What better way to quit? Stand on your feet again, immediately crouch down and place both hands on the floor between your feet. Jump your feet back into the top of a push-up and lower your chest to the floor (A). Extend your arms and bounce your feet forward before jumping in the air with your hands on your head (B.)

To donate and learn more about Battle Cancer, click battlecancerprogram.com

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