Maximise Your Muscle
1/ HAMMER CURL, LUNGE AND PRESS
Hold a pair of dumbbells at arm’s length at your sides, palms in. Place your feet hip-width apart [A]. Simultaneously step forwards with your left leg and curl the weights [B]. Then press the weights overhead as you lower your body into a lunge [C]. Push yourself back to the starting position and lower the weights. Repeat, alternating sides, for a total of 8 reps per leg.
2/ DUMBBELL BULGARIAN GOBLET SPLIT SQUAT
With both hands, cup one end of a dumbbell in front of your chest, elbows pointed down, and place the top of your right foot on a bench behind you [A]. Lower your body as far as you can [B], and then push back up. Do 8 reps, switch legs and repeat.
3/ PUSH-UP AND ROW
Assume a push-up position with a dumbbell in each hand [A]. Lower your body until your chest is a few centimetres from the floor [B]. Push back up and row your right hand to the side of your chest [C]. Return your right hand to the floor. Repeat, this time rowing with your left hand. That’s 1 rep.
4/ SINGLE-ARM INVERTED ROW
Secure an adjustable bar at waist height and position yourself underneath it. Grab the bar in your right hand with an overhand grip, keeping your left hand free. Your feet should be flat on the floor below your knees [A]. Pull your chest to the bar with your right arm as you reach towards the ceiling with your left [B]. Do 8 reps, switch arms and repeat.
5/ THREE-WAY DUMBBELL SWING
Hold a dumbbell in both hands in front of your waist, feet shoulder-width apart. Push your hips back and swing the weight between your legs [A]. Keeping your arms straight, swing the dumbbell up to chest level as you rise to a standing position [B]. Pivot and swing the dumbbell to the outside of your left thigh [C]. Swing it back up to chest level, down between your legs, up to chest level again and then down to your right [D]. That’s 1 rep.
1/ DUMBBELL SUMO SQUAT AND PRESS
Stand holding a pair of dumbbells at arm’s length in front of you with your feet twice shoulder-width apart [A]. Lower your body as far as you can by pushing your hips back and bending your knees; the dumbbells should nearly touch the floor [B]. Simultaneously push yourself back up to a standing position and curl the weights to your shoulders [C]. Once you’re upright, press the weights directly overhead [D]. Lower them and repeat.
3/ GOBLET SIDE SQUAT
Hold a dumbbell vertically in front of your chest, cupping one end in both hands. Set your feet twice shoulder-width apart [A]. Keep your right leg straight as you squat to your left [B]. Rise back up and repeat to your right. Continue alternating. Do 8 reps per side.
4/ T-PUSH-UP AND HOLD
Assume a push-up position with your hands slightly beyond your shoulders and your arms straight [A]. Lower your body until your chest nearly touches the floor [B]. As you push yourself back up, rotate the right side of your body up as you raise your right arm straight towards the ceiling [C]. Pause, and return to the starting position. Alternate sides with each rep.
5/ STANDING DUMBBELL SINGLE-ARM SUPPORTED ROW
Grab a dumbbell in your right hand and place your left hand on a bench in front of you. Let the dumbbell hang at arm’s length, palm facing backwards [A]. Keeping your elbow tucked, row the weight to the side of your body and rotate the dumbbell so your palm faces inwards [B]. Return to the starting position. Do 8 reps, switch sides and repeat.
6/ DUMBBELL JUMP SQUAT
Grab a pair of dumbbells and let them hang at your sides, palms in. Keeping your back naturally arched, bend your knees [A] and jump explosively as high as you can [B]. Land softly on the balls of your feet and lower your heels to the floor. Reset as quickly as you can, bend your knees and jump again.