ALICE LIVEING

You’ll need a kettlebell, a barbell with a weight suited to your ability, 4-8kg dumbbells, an exercise bench and an assisted pull-up machine. Warm up for 10 mins with fast-paced walking on the treadmill at an incline.

GOBLET SQUAT

Do: 4 sets of 8 reps

Targets: Glutes, quads (a) Stand with your feet shoulder-width apart, holding a kettlebell at your chest. Choose as heavy a weight as you can safely lift.

(b) Squat down until your thighs are parallel to the floor. Pause, then push through your heels back up to the starting position. Keep your core engaged throughout.

BENCH PRESS

Do: 4 sets of 8 reps

Targets: Shoulders, triceps, chest

(a) Lie on the bench on your back with your knees bent and feet flat on the floor, holding a barbell over your chest with your hands just above your shoulders.

(b) On the exhale, straighten your arms to lift the bar straight up. Hold for 1 sec, then slowly reverse to the starting position.

ASSISTED WIDE-GRIP PULL-UP

Do: 3 sets of 6 reps

Targets: Biceps, shoulders, traps, lats

(a) Choosing the heaviest weight you can manage, kneel on the pad of the assisted pullup machine and grip the bars with your palms facing inwards.

(b) Pull your chest up so it’s in line with the bars. Keep your elbows facing outwards at

90°, then slowly lower yourself down again.

RENEGADE ROW

Do: 3 sets of 12 reps

Targets: Full body

(a) Get into plank with feet shoulder-width apart and a dumbbell in each hand.

(b) Draw your right arm upwards, leading with your elbow, to lift the weight off the floor. Keep your elbow close to the body.

(c) Set your hand back down and repeat on the left side. That’s one rep. PRESS-UP

DO: 3 sets of 6 reps

Targets: Triceps, chest, core

(a) Start in a plank position with fully extended arms and hands shoulder-width apart, keeping your body straight.

(b) Lower your chest to the floor, keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up, returning to a plank.