Bradley Simmonds, Men’s Health Cover Model, Shares His 6-Move, Full-Body Dumbbell Workout
Simmonds #Simmonds
Want to work out like a cover model? It’s easier than you think. During the debut weekend of MH Weekenders — our virtual festival of health, fitness and nutrition taking place every weekend throughout January (9-31) — elite PT Bradley Simmonds took Men’s Health readers through one of his go-to workouts: a short, sharp and full-body dumbbell workout that’s ideal to grind through at home.
As Simmonds explains in the video above, you’ll be working across six different exercises for four total rounds, working each exercise for 40 seconds and resting for 20. You’ll smoke your legs, chest, shoulders, core and arms in the session, which was streamed exclusively to our YouTube and Eventbrite subscribers. Ready to get a sweat on? Here’s the gameplan:
40 Seconds On, 20 Seconds Off, For 4 Total Rounds: Dumbbell Squats
Reverse Lunges
Bicep Curl into Shoulder Press
MH Tip: Avoid the urge to arch your back or ‘swing’ the dumbbells. If you can’t lift the weight without leaning back, swap to lighter dumbbells.
Side Lunge into Press
Mountain Climbers
Devil’s Press
About Men’s Health Weekenders
Men’s Health Weekenders is a month-long festival of fitness, with a healthy dose of food for thought thrown in for good measure. We are assembling the best trainers and athletes in the game, as well as inspirational figures from the worlds of sport, psychology and nutrition, to help our audience kick-start the new year positively and hit the ground running.
Click on the events HERE, or below, to see details of what is happening each day and register for session reminders plus a FREE copy of our Men’s Health Weekenders e-zine.
Saturday, January 16, 2021 10:00 AM – 10:30 AM Saturday Morning Burn, with the MH Squad
Mr PMA, Faisal Abdalla, teams up with the head coach of WIT Training, Gus Vaz Tostes, and Scott Britton of Battle Cancer for a workout guaranteed to supercharge your metabolism. Grab some dumbbells and get ready to burn.
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2:00 PM – 2:30 PM Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp
Grab a kettlebell and start a timer. In this EMOM (“every minute, on the minute”) workout, you’ll start new reps every 60 seconds, resting only when they’re done until the next minute begins. Do you pace it out? Or go hard and bank more rest time? The choice is yours.
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7:00 PM – 7:15 PM Saturday Night Dopamine Feasts, with Tom Kerridge: Quattro Staggioni Omelette
Is it a pizza? Is it a frittata? No, it’s a Quattro Stagioni Omelette served up Michelin-style. Let Tom help you turn lean eats into mood-boosting feasts with this brilliant takeaway alternative.
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Sunday, January 17, 2021 10:00 AM – 10:35 AM Feel-Good HIITs, with Bradley Simmonds
Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.
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2:00 PM – 2:40 PM Strength in Numbers, with Jason Fox and Aldo Kane
The Special Forces veteran and former Royal Marine open up about the importance of fitness and mental strength and who is more of a liability when drunk, and let a bit too much slip in our head-to-head quiz.
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7:00 PM – 7:20 PM The Mindful Cool-Down, with Michael James Wong
Conquer feelings of fear or doubt about the future with tonight’s chance to down-regulate. Michael James Wong, yoga pro and founder of Just Breathe, coaches you through some yoga and mindfulness to ensure you’ll start the coming week feeling on top.
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Saturday, January 23, 2021 10:00 AM – 10:30 AM Saturday Morning Burn, with the MH Squad
John Chapman and Leon Bustin of the Lean Machines and CrossFit athlete Zack George take you through a functional fitness session that is simple to do but tough on calories.
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2:00 PM – 2:30 PM Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp
AT and Tom lay down a double dumbbell “chipper”, setting a huge total of reps to complete and then chipping away until you get to zero. Sure and steady will win you an unparalleled pump.
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7:00 PM – 7:20 PM Saturday Night Dopamine Feasts, with Tom Kerridge: Pickled Pastrami Soup
There’s eating well, and there’s eating well – and luckily for you, Tom Kerridge knows a thing about both. His hot pastrami and pickle broth is a dish that’s as good for your weight-loss goals as it is for your taste buds.
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Sunday, January 24, 2021 10:00 AM – 10:35 AM Feel-Good HIITs, with Bradley Simmonds
Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.
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2:00 PM – 2:40 PM Face Time with Conor “the Destroyer” Benn
The WBA continental welterweight champion shares how he prepares mentally for fight night, answers your reader questions and contemplates what it’d be like to walk into the ring to Celine Dion’s “My Heart Will Go On”…
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7:00 PM – 7:20 PM The Mindful Cool-Down, sleep easy with Michael James Wong
Sleep easy by tuning in and calming down with Michael’s beginner’s yoga and meditation session that will banish the insomnia that can often end the weekend. Breathe in, breathe out. Good night.
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Friday, January 29, 2021 Men’s Health Weekenders Shopping Weekend
Join Men’s Health Weekenders from midday on Friday 29 January to midnight Sunday 31 January for a full weekend of shopping with exclusive discounts at our virtual Men’s Health marketplace filled with some our favourite health and wellness brands.
Saturday, January 30, 2021 10:00 AM – 10:30 AM Saturday Morning Burn, with the MH Squad
Gus Vaz Tostes, the head coach of WIT Training, leads you through a heart-pumping dumbbell workout with a six-pack finisher that will hit your core from every angle, with Faisal Abdalla and Scott Britton keeping you moving.
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2:00 PM – 2:30 PM Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp
Get to grips with odd-object training by taking on this AMRAP from AT and Tom, which tasks you to perform “as many rounds of possible” armed with a sandbag, heavy backpack or anything you fancy picking up…
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7:00 PM – 7:15 PM Saturday Night Dopamine Feasts, with Tom Kerridge: Gammon Steak with Dill Pickle Dressing
We’ve got gammon steaks and fried duck eggs on the menu for our final cook-along with the UK’s favourite Michelin-starred chef – a classic feel-good combo that’s starch-light and happy-heavy.
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Sunday, January 31, 2021 10:00 AM – 10:35 AM Feel-Good HIITs, with Bradley Simmonds
Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.
SIGN UP
2:00 PM – 2:40 PM Strength in Numbers, with Spencer Matthews and Shaun Stafford
The reality star and his very muscular trainer share the swole truth about the transformation that saw Matthews’s body fat drop to 5%, while his five-rep deadlift went up to 130kg. Made in Chelsea, remade by MH.
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7:00 PM – 7:20 PM The Mindful Cool-Down, with Michael James Wong
As MH Weekenders and January comes to a close, move into 2021 motivated and inspired with Michael’s final session of yoga and a last chance to sit down and take stock before moving forward.
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