Weekly challenge

Day One

★ Bronze medal

The first workout of a new year, for anyone starting out or starting again. Six moves that train the whole body, on dumbbells and the machines every gym has, at weights you pick. Learn each one, finish all six, and your first medal of the year is yours.

• Goblet Squat3 × 10
• Dumbbell Bench Press3 × 10
• Lat Pulldown3 × 10
• Seated Cable Row3 × 10
• Dumbbell Shoulder Press3 × 10
• Glute Bridge3 × 15

Pick weights you could lift 2 or 3 more times than the reps. On My Lift, tap a lift’s name (or the ? beside it) to see how to do it.

Make it your workout in Iron Streak and log every lift to earn the medal.