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No upper-body muscle will be left untrained during this circuit workout from B.J. Gaddour, C.S.C.S., Men’s Health Fitness Director.

“You’ll move between various pushing and pulling patterns for complete development of your arms, shoulders, chest, and back,” Gaddour says. “And you’ll finish with some ab work so you carve up your entire torso.” (For a routine that works your entire body and torches fat all over, check out Bodyweight Cardio Burners.)

How to do it