ONE-SIDED VICTORIES
Now shift the weight to one side of your body. Here you will continue to train one limb at a time in order to switch on the smaller stabiliser muscles in your core, contributing to a more defined set of abs. “As well as activating more of your obliques and deep-lying abs, unilateral exercises iron out any strength imbalances that exist,” says Pepys. Two more supersets await you. Dig in
01 FRONT- RACKED STEP- UP 4 SETS OF 8 REPS EACH LEG
Front-rack a kettlebell on your right shoulder and place your left foot on top of a box, so that your thigh is parallel to the floor ( A). Squeeze your abs and glutes, and push on your left heel to stand up onto the box ( B). Next, step back down and repeat all of this for eight reps. Now it’s time to pick up a dumbbell to work the opposite side.
02 DUMBBELL PRESS 4 SETS OF 12 REPS EACH ARM
With your left knee on the floor, your right leg bent ahead of you, hold a dumbbell with your palm facing your body in front of your left shoulder ( A). Tense your core and lift the dumbbell overhead ( B), then return it to your shoulder. After you have completed 12 reps, rest for 60 seconds, then go back to the step-ups to work the other side. Do the same with the press.
EXPERT Sam Pepys
EXPERIENCE S&C coach and PT Pepys has worked with professional football teams to build stronger athletes. Now he’ll help you score the ultimate six-pack.
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03 KETTLEBELL SPLIT SQUAT 4 SETS OF 8 REPS EACH LEG
This leg-builder has undergone an upgrade to increase strength in your abs. With your right leg forward, front-rack a kettlebell on your right shoulder, keeping your elbow high ( A). Bend both legs as you lower your left knee to touch the ground ( B). Hold for one second before exploding back up to standing. Perform eight reps, then go straight to the row to challenge your left side.
04 DUMBBELL ROW 4 SETS OF 12 REPS EACH ARM
Place your right knee at the end of a bench. Rest your right hand in front, with a dumbbell in your left hand beside the bench ( A). Making sure to maintain a straight back, lift the dumbbell up towards your abs ( B). Hold for one second at the top before slowly lowering. After 12 reps, rest for 60 seconds, then return to the kettlebell for your left-side work, before coming back to row with your right arm.