CIRCUIT THREE 12 REPS PER EXERCISE

HIP THRUST

TARGETS: Glutes, quads, hamstrings

(a) Start on your back, legs bent, feet flat on the floor, holding the barbell above your pelvis and keeping your core engaged.

(b) Lift your hips towards the ceiling,

creating a straight line from knee to nose and squeezing your glutes at the top of the movement. Slowly lower back down, vertebra by vertebra.

Rest: 15 secs

REVERSE LUNGE

TARGETS: Quads, glutes, adductors, calves

(a) Stand with your feet shoulder-width apart, then lift the barbell as before, this time taking it up and over your head to rest across the back of your shoulders (not your neck). Step back with your left foot, then lower until your right knee is at a 90° angle to the floor.

(b) Push off the left foot to return to the starting position. Repeat, switching legs halfway through the set.

Rest: 15 secs

LYING TRICEP EXTENSION

TARGETS: Triceps

(a) Lie on your back, holding the barbell above your chest with an overhand grip. Straighten your arms to lift it to the ceiling: this is your starting position. Keeping your upper arms still, bend your elbows to lower the bar until it’s just behind your head.

(b) Pause, then lift the weight back up. That’s one rep. Careful now – there’s a reason they call ’em ‘skull crushers’.

Rest: 60 secs