"The name of the game is tension," says Andy Speer, the creator of The Anarchy Abs Workout from Men's Health.

The crush (adduction) motion forces your chest and abs to activate in every move. This added tension throughout the entire series will light up your chest and core while working your shoulders and back, Speer adds.

This circuit trains you to hold tension in your trunk while moving your extremities, which is the foundation for most athletic movement.

Aside from improved performance in your athletic pursuits, this type of core work will sculpt killer abs.

Best of all, this workout doesn't require much equipment. A single light-to-medium weight dumbbell will do the trick.

Directions: Perform the exercises below in the order listed with 30 seconds of work for each move and 15 seconds of rest between moves.

1. Dumbbell kneeling crush press out
2. Dumbbell bent-over crush row
3. Dumbbell hollow-body hold crush pull over
4. Dumbbell crush hollow-body rock

That's 1 round. Rest for 60 seconds. Repeat for 2 to 3 rounds.

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