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You don’t have to spend hours in the gym to see results. You just have to work hard-take this as your starting point

In just 15 minutes, this three-step barbell shock wave can hit your shoulders, back, legs and core. Catch? It is only as effective as the effort you put in, so strive for high scores and try to beat it every time you return to the bar.

Set the timer to 15 minutes, and then complete as many of the following whole body complexes as possible. Rest only when necessary to remain impeccable, but once you start a group, try not to let go. Of course, your forearms won't thank you, but they will become stronger as a result.

Clean the barbell to your shoulders. Take a deep breath and support your core. (A) Bend your knees and use your legs to help (B) Push the barbell over your head. Control drops to your shoulders and repeat.

Lie on your back and hold the barbell with your forehand (A). Stretch your knees, then stretch your hips explosively, using power to pull the barbell upwards. Rotate your wrist to let it fall on your shoulder (B). Lower and repeat under control

Lie on your back and hold the barbell with your forehand (A). Straighten your back, tighten your core, pull your torso upward, and push your hips forward to stand up (B), bringing the barbell as close to your body as possible. Reverse and repeat.