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Direct from the 38-degree heat of Houston, MH Elite coach Scott Britton has programmed a 38-round (get it?) session with simple movements to equally strengthen your body and brain. It's going to get hot. Very hot.

As the skipper at the tiller of Battle Cancer, MH Elite coach Scott Britton is one of the busiest and most productive men in fitness. Currently touring the US scoping out the venues for their series across the pond later this year, with events in Miami, Houston, Los Angeles and Cookeville in Tennessee, the home of Rich Froning and his perma-dominant CrossFit Mayhem gym.

Direct from their stop in Houston, Texas, and in honour of the stifling 38-degree heat, Scott has programmed a 38-round barn burner that you can do at home with only one dumbbell. You're going to be doing devils presses, thruster and lunges. The reps are low, but, clearly, the fatigue is going to catch up with you over the course of so many rounds.

Fortunately, Scott has the crucial advice you need to manage your pacing and limit how gassed you are in each exercise. Read through his tips below, find the full workout description and watch him run through through the movements. Good luck

38 rounds is a huge slog, and it's going turn into the type of workout where you need to manage how much you stop. So practice the movements at a very light pace and time how long during your rests it takes to drop you heart rate down a bit. Take that time and use it in between each round from the very start. It's not a sprint! It's a marathon.

All the devils presses over 38 rounds is a lot of hingeing and you need to be mindful of your lower back. Instead of jumping up to the dumbbell, take a step up to slow things down and manage your lower back. Bring you left foot forward first when the dumbbell is in your left hand, and do the same with your right foot when it's in your right hand. Then swing and bring it overhead.

Thrusters are all about where you hold that dumbbell. Try to bring the weight just to the outside of your shoulder, rather than on top of it. That will give you an extra bit of pop and allow you to punch it up overhead without too much crazy impact on your front delt and shoulder. Obviously swap arms, either mid-set of each round. Do NOT do all 38 rounds on one side....

The aim for the lunges is for your knee not to touch the floor too much. You don't want to be bouncing off your knee each rep or they will end up extremely bruised by the end! Instead, take your time, brace your core and control the descent until you just lightly graze the floor with the back knee.

Drop down into a press-up position holding your dumbbell in one hand, and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weight between your legs, then directly overhead (B). Lower under control, switch hands and repeat.

Holding a dumbbells at your shoulder, squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat.

3) Dumbbell Goblet Lunge x 6 Start with the dumbbell held under your chin, with the heads of the weight in each hand. Now, step one foot forward and sink into a deep lunge, rear knee lightly touching the floor (A). Push back into a standing position (B), then immediately step the opposite leg forward, repeating the lunge on the opposite side.