If you’re looking for a workout that fuses together barbells, dumbbells, and bodyweight into one powerful fat loss workout, then look no further. Below is a carefully designed workout that will not only keep your body guessing but will blast through any workout plateau.

Starting out, you will pair Barbell Squats with Decline Push-ups. Now, if you’re unable to do the BB squats, then you can simply do one-legged squats instead.

For the BB squat, you will want to have the bar at chest height, step underneath and rest the bar on the meat of your upper back (trapezius muscle). Next, brace your abs, unrack the bar and step back. Your feet will be slightly wider than hip-width apart, with your chest and head up, push your hips back and squat nice and low. Drive up through your heels and glutes.

Immediately without rest, go into the decline push-up. For this exercise, place your feet on the bench and your hands on the ground and perform a regular push-up. If this type of push-up is too difficult, then you can do a regular push-up.

Now for the one-legged squat, there are a couple different ways of doing it. The first is performing the squat with a bench behind you. So, with your arms stretched out in front for balance, simply squat down onto the bench, and then drive through your leg back up. Just be sure to move in a controlled fashion on your way down, don’t just drop your butt down hard on the bench.

The alternative way is doing the squat without the bench.

For the next superset you will pair Dumbbell Bulgarian Split Squats with Stability Ball Roll Out. With one foot out in front and your other foot back on the bench, place the dumbbells at your side, drop your hips straight down and then come back up. As you drop down, you’ll feel a strong stretch in your back leg.

If that exercise is too advanced, then you can do regular split squats. If you’re a real beginner, then find something to balance with and perform your split squat that way.

Do all repetitions for one leg and then switch legs. Once you’ve finished with that exercise, you’ll move on to stability ball rollouts.

So, on your knees, place your hands on the ball and brace your abs. Roll the ball out, and squeeze your abs to come back in. Be sure to keep your back flat throughout.

For the last superset you’ll pair Stability Ball Leg Curls with Dumbbell Rows. For the leg curls, get on the ground with your heels on the ball, bridge your hips up while curling the ball in and out. Repeat this movement for 20 repetitions.

Next, you are going to do dumbbell rows for 20 repetitions. However, I want you to pick a weight that you can only do for 15 repetitions. When doing endurance exercises involving higher repetitions, it is really a matter of mentally committing to persevering and completing the exercise. So, try to squeeze out a few extra reps with a weight you think you can only do 15 times.

So for this exercise, place your knee and hand on the bench for support and place the dumbbell at your side, with your back nice and flat. Next, row the dumbbell up to your side and then back down. As you get to 15, if you’re still able to maintain good form, then keep going. Once you’ve done all repetitions for one side, switch arms and repeat.

Be sure to do each superset 3 times and then finish off with interval training.