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Grab some dumbbell and prepare to turn up the heat on your metabolism. This three-move workout, designed by MH Elite coach Scott Britton and friend of the Squad Dan Tai, has two options for each movement - so you can pick the right poison for your body fat. Let's grip it and rip it.

Friend of the SQUAD team and our tip to be the next big (and shredded) UK athlete to hit the CrossFit stratosphere, Dan Tai knows how to push himself and get the best out of his body. Exclusively for you, our members, he breaks down how to ace the bodyweight benchmark workout 'Cindy'.