SUPERCHARGE YOUR WORKOUT

Trainer to the stars and Lumen ambassador Don Saladino shows you how to maximise your calorie expenditure and increase muscle mass with his ‘metabolic workout’

1 DUMBBELL ROMANIAN DEADLIFT

Hold a dumbbell in each hand, arms hanging straight down in front of you. Stand with feet hip-width apart. Maintain a straight back, hinge at the hips, and lower the dumbbells towards the ground while keeping them close to your body. Feel the stretch in your hamstrings without rounding your back excessively. Pause briefly at the bottom, then return to the starting position by engaging your hamstrings and glutes.

2 LATERAL BOUND

Although a fancy way of leaping from side to side, the Lateral Bound takes a little practice. Stand with feet hip-width apart, maintaining good posture with chest up. Shift your weight onto one leg, slightly bending the knee. Explosively push off the grounded leg and jump laterally to the side, extending the opposite leg out. Land softly on the opposite leg. Maintain balance on the single leg, touching toes down if you need, and immediately bound back to the starting position. Focus on controlled landings, engaging your core for stability.

3 SIDE PLANKS

Lie on your side with your elbow directly beneath your shoulder and legs stacked. Lift your hips, creating a straight line from your head to your heels. Engage your core and hold the position, avoiding any sagging or excessive arching. Focus on lifting the hips toward the ceiling to maximise activation. Hold the side plank for 20-30 seconds or longer if possible. Switch sides and repeat.

4 SINGLE ARM BRIDGE PRESS

Lie on your back with knees bent and feet flat on the ground. Hold a dumbbell in one hand, arm extended straight up towards the ceiling.

Press through the heel of the opposite foot and lift your hips, creating a bridge position. Maintain a straight line from shoulders to knees while lifting your hips. Keeping the core engaged, lower the dumbbell to the side of your chest. Press the dumbbell back up to the starting position.

5 SINGLE ARM DUMBBELL ROW

Stand with feet shoulder-width apart or kneel on a flat weights bench if you have one, holding a dumbbell in one hand. Hinge at the hips (if you are standing), keeping your back straight, and lower your chest towards the ground. Let the dumbbell hang straight down, arm fully extended.

Pull the dumbbell towards your hip, keeping your elbow close to your body. Squeeze your shoulder blades together at the top of the movement. Lower the dumbbell back down with control.

6 GOBLET SQUAT

Hold a dumbbell or kettlebell close to your chest. Stand with feet shoulder-width apart. Keep chest up and core engaged. Initiate the squat by pushing hips back and bending knees. Lower until elbows touch the inside of knees. Pause briefly.

Push through heels, engage glutes and return to starting position. Breathe in as you lower, exhale as you rise. Aim for 8-12 reps. Focus on form before increasing weight.