Gym equipment sponsored by REBEL Elite Fitness

Sculpting sexy, strong muscles has never been this easy. 

Four moves. That’s all it takes to fire up your fat burning and build lean, metabolism-charging muscle. You can lose two kilos of fat and add one kilo of muscle in just eight weeks by doing a basic routine that hits all your major muscle groups. If you’re new to resistance training, master these moves before moving on.

Do these moves one after another with no rest in between. Then repeat the circuit for a total of three times, with one minute of rest between circuits.

READ MORE: This Is What You Need To Know About Post-Workout Muscle Soreness

You’ll need: a pair of dumbbells and a bench

Watch one of our staffers perform the moves 

Squat

Works your entire lower body. 

Stand with your feet hip-width apart, holding dumbbells at your sides. Squat down like you’re sitting in a chair until your thighs are nearly parallel to the floor (don’t let your knees jut past your toes). Slowly return to start. Do 12 to 15 reps.

Chest Press

Works the pectoralis major, the largest muscle in the chest.

Lie back on an exercise bench while holding dumbbells at arm’s length over your chest. Your palms should be facing out, but turned slightly inward. Lower your arms until the weights are even with your chest. Press your arms back to start. Do 12 to 15 reps.

READ MORE: This Strength Workout Totally Counts As Cardio, Too!

Bent-Over Row

Works your upper back, rear deltoids and rotator cuffs.

Stand grasping dumbbells at your sides. Bend forward from your hips until your back is nearly parallel to the floor, with your arms hanging down, palms facing backward. Squeeze your shoulder blades together and pull the dumbbells to your chest. Then lower the weights back to start. Do 12 to 15 reps.

Bicycle

Works your rectus abdominis and obliques. 

Lie on your back, knees bent to 90 degrees and legs lifted so your calves are parallel to the floor. With your hands behind your head, lift your right shoulder off the floor and curl toward your left knee as you extend your right leg. Then curl toward your right knee as you bend it and extend your left leg. Alternate 12  to 15 per side.

Prefer a kettlebell? Here’s how to use a kettlebell to get into crazy-hot shape, plus this kettlebell workout will give you all the gains.