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Drawing your arms and shoulders down and back, pull the bar down smoothly until it touches the top of your chest. Stand over a barbell, feet flat on the floor and shoulder-width apart, with toes just under the bar. With your elbows kept to the sides, press the weights up smoothly and in control until your arms are fully extended. Intense burst of cardio will improve your speed and endurance as well as burning calories long after your workout has finished.

Please tick if you would prefer not to receive news & special offers from Hearst Magazines UK. Rise to the start position along the same path, keeping your knees slightly bent at the top of the move. Keeping your arms extended, lift the bar by standing up, extending your hips and knees fully. Keep the bar as close to your body as possible and pull your shoulders back at the top of the movement.

Relax your arms to slowly lower yourself until you feel a stretch in your shoulders – normally just beyond a 90-degree bend at the elbow.

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