Goblet squat

09

“A powerful exercise. By altering the position of the weight, you can bag a bonus core workout”

How to do it: Stand with your feet shoulder-width apart. Hold a dumbbell or kettlebell about 20cm from your chest. You should feel your abs and spinal muscles tighten to counter this. Now bend your knees and squat as far as you can before returning to the start.

Core value: The squat is a powerful exercise that works your hips and glutes. But by simply altering the position of the weight, you can bag a bonus core workout. “Holding the weight in front of you helps to recruit not only the large muscles like the rectus abdominis and erector spinae but some of the deeper postural muscles too,” explains Broadbent. “This helps you to hold a stronger position while pushing hard on the pedals.”

Dose: 3 sets of 6 to 8 reps Level: Beginner through to advanced as you increase the weight