Go from fat to flat in less time than it takes to fix a puncture. All you need is a Goodyear for the poses.

Warm-up
Do this workout 2-3 times a week, resting a day in between each session. Run for 5 minutes to warm up and if you don’t have a tyre, use an 8kg medicine ball.

1 Pressing stepups
Stand with your feet shoulder-width apart facing a bench about 1m high. Hold a tyre in front of you. Step up and place your right foot on the bench. Push with your right leg to straighten it. At the same time, push the tyre above your head in a shoulder press. Your left leg will be hanging in the air. Return to the start position along the same path and repeat with your left leg. Perform 8 repetitions on each leg.

 

 

2 Deadlift to front raise
With feet hip-width apart and knees unlocked, bend at the waist to grab the tyre. Keeping your back straight slowly raise yourself up. Lock your elbows and raise your arms out in front of you. Once standing, keep raising your arms until the tyre is above your head. Pause then lower along the same path to the start position. Perform 14 repetitions.

 

3 Clean and jerk
Bend your knees and hips to squat down and grab a tyre. Pull it up by starting to stand using the power in your quads. Use the momentum to push the tyre above your head by straightening your arms. Don’t arch your lower back, but tense your abs. Slowly lower the tyre to the start position. Do 15 reps.

 

4 Overhead lunge
Hold the tyre in both hands above your head, elbows locked. Take a step forward with your right leg until your thigh is parallel to the floor. Tense your abs to keep your back straight. Reverse the motion. Repeat the lunge with your left leg. Perform 12 repetitions on each leg.