GYM & HOME TRICKS

JAMES MOORE

CHEST

Home: The most effective and useful chest workout you can do at home is press-ups.

They are great at burning calories and also work your arms, chest and abs.

Try sets of 10 to start. As you get strong you can try different ones, for example putting your hands in the shape of a diamond, moving your hands wider apart or even trying one-handed ones. Gym: The most basic exercise would be the chest press machine until you get strong enough or confident enough to move to dumbbells.

Try three sets of 10-12 reps. You should start light and build up to go heavy but with the correct technique!

Home: You can do the plank – maintaining a position similar to a push-up for as long as you can. If you find full ones

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Sohail Ahmad is ambassador for technical sportswear brand TCA – tca.fit

Push-ups and work your arms.

dips Start

If you have no access to weights, do walking lunges. Take four steps, lunging each time, and the same back on yourself, then 15 squats. Gym: Before you start, activate your glutes – buttock muscles – by doing drills with a resistance band. Once activated, move on to walking lunges with no weights for beginners and just squats with no weights.

Then you can progress to doing leg presses with very light weights so you can build the muscles and also perfect the right technique.

Home: Try to do standing lunges, 10 on each leg – three sets. Also stand on a step about 12 inches high, put one leg on the step while the other is on the floor and step up while bringing the knee high to your chest. Try to do 10 reps on each leg and repeat on both legs three times. Gym: Start on a leg press machine and a squat curls machine with light weights so you can build up the muscles.

Squats and deadlifts are amazing for overall strength and legs, as well as for burning your lower belly fat. Do four sets, eight to 10 reps.