Workout of the Week #25

Burn fat and build muscle with our weekly gym challenge. Workout of the Week #25: Squats, toes-to-bar and dips

Take on your Men's Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We'll post a new workout every Monday and for an added incentive, we'll take on the workout too so you can see how your best time compares with a member of the MF team.

Workout of the Week #25

Do five sets of five 60kg back squats, five toe-to-bars and five dips as fast as you can.

How to do the workout:

Squats guide:

With your feet just wider than shoulder-width apart, rest the bar on the back of your shoulders. For added comfort, use a barbell pad. With your chest up and core braced, squat down until your thighs are at least parallel to the floor, making sure your knees stay wide apart. Drive back up through your heels to stand.

Toes-to-bar guide:

Once you have finished five reps, move onto toes-to-bar. Hang from the pull-up bar with an overhand grip. Contract your core and bring your legs up together so your toes touch the bar, then lower to the start position smoothly.

Dips guide:

Finally, turn towards dips to complete the circuit. Grip the handles with an overhand grip, your arms extended and your torso straight to isolate your triceps, or lean forward to recruit your pectorals, before bending your arms and lowing yourself until your arms are at a 90 degree angle. Then, press powerfully upwards to the start position. After five reps return to deadlifts and repeat the circuit.

Watch the video, take on the challenge and post your best score in the comments section below.

MF's par time: 6min 30sec

This workout was shot at The Athlete Centre in Oxford. Check out our Workout of the Week YouTube playlist for more gym challenges. Subscribe to the Men's Fitness YouTube channel for our weekly Workouts of the Week, posted every Monday throughout 2015.