PRIMED FOR POWER

If you’re starting from scratch, you need to build up to the big stuff. This session will condition your whole body for real strength gains. You’ll be a lean machine in no time

01 DUMBBELL BENCH PRESS 4 SETS OF 20 REPS

Your six-pack starts here. Pick weights that you can lift for 20 reps without failing. The point is to blast them out, rest, then go again. And 20, as you’ll soon realise, is a lot of reps. Start with the weights at chest height (A). Press up until your arms are straight (B). Bend your elbows to lower.

02 JUMPING SPLIT SQUAT 4 SETS OF 20 REPS

This simple exercise fires up the huge muscles in your lower body for maximum calorie burn. Step forward with your left leg and sink until your knee almost touches the floor (A). Jump up and cycle your legs in the air to land with your right in front (B). Don’t try to be too brave with the weights.

03 ARNIE PRESS 4 SETS OF 20 REPS

Wobble over to a bench and sit with your back straight. Grab a pair of dumbbells (light ones, trust us) and hold them in front of your shoulders with your palms facing you (A). Bring your elbows out, then press the weights up, twisting so your palms face forward at the top (B). Do it! Now!

04 DEADLIFT 4 SETS OF 20 REPS

Don’t worry about going heavy for now. Grip the bar just wider than your shoulders and draw your shoulder blades together, keeping your chest up (A). Pull the bar up by straightening your legs, then hips, to stand (B). Go at a good pace for the full 20 reps. It gets easier as you get leaner.

05 TRICEPS DIP 4 SETS OF 20 REPS

A simple move, but by this stage you’ll have to dig deep to get through all your reps. Start with straight arms (A) and bend your elbows to lower until your upper arms are parallel to the floor (B); push back up. Break this up into as many chunks as you need to, but do get to 20 each time.

06 ROTARY TORSO 4 SETS OF 20 REPS

Lie in a crucifix position, a dumbbell in each hand to fix your arms in place. Fight the urge to pray or sleep. Lift your legs until your hips are at a right angle. Let your legs fall slowly to the left (A). Stop just before they touch the ground. Reverse to the right (B). Do 20 per side. Now you can sleep.