WORKOUT A
To complete the workout, follow the moves in order. The exercises are in supersets, eg, 1a and 1b. Do a set of the first exercise (1a), then do a set of the second exercise (1b), repeat for three total sets, then go on to the next pair (2a and 2b, 3a and
1a DUMBBELL GOBLET SQUAT
Do: 6 reps, then rest for 15 secs
Targets: Glutes, quads, hamstrings, core (a) Stand tall with your feet wider than shoulder-width apart, holding the dumbbell vertically with both hands close to your body at chest height.
(b) Sit your hips back and bend your knees to lower until your thighs are almost parallel to the floor. Drive through your heels to reverse the movement and return to standing.
1b SQUAT JUMP WITH HOLD
Do: 8-10 reps, then rest for 90 secs
Targets: Glutes, quads, hamstrings, core (a) Stand with your feet shoulder-width apart, arms extended overhead. Quickly lower into a quarter-squat, bringing your arms down and back.
(b) Using your hips and arms to generate force, quickly reverse the movement and jump off the floor, extending your arms above your head. Land softly and hold a squat for 1-2 secs.
2a DUMBBELL BENCH PRESS
Do: 6 reps, then rest for 15 secs Targets: Shoulders, chest
(a) Grab a dumbbell in each hand and lie on an exercise bench with your feet planted firmly on the floor, resting the dumbbells on your torso. Extend your arms towards the ceiling, palms facing each other, shoulder-width apart. (b) Breathe in and smoothly lower the dumbbells back to your chest. Exhale, then drive them up again to repeat.
2b MEDICINE BALL CHEST THROW
Do: 8-10 reps, then rest for 90 secs
Targets: Chest, arms, core
(a) Holding the medicine ball at chest height with both hands, stand 3ft away from a wall with your feet shoulder-width apart and knees slightly bent.
(b) Extend your arms forward, then bend your elbows to bring the ball back to your chest. Quickly reverse the move to throw the ball straight at the wall. Catch it with extended arms, then repeat.
3a SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW
Do: 10-12 reps on each side, then rest for 15 secs
Targets: Back, arms
(a) Holding a dumbbell in your right hand, place your left knee and hand on an exercise bench and extend your right arm straight down from the shoulder, palm facing the bench.
(b) Bend your elbow to pull the dumbbell up to the bottom of your ribcage, keeping your upper arm tucked at the side. Reverse the movement to lower the dumbbell back to the starting position.
3b PLANK
Do: Hold for 60 secs, then rest for 60 secs
Targets: Core, back, shoulders (a) Place your forearms on the floor with your elbows under your shoulders and your fists in line with your forehead. Extend your legs out behind you to form a straight line from your head to your ankles. Push down through your forearms and keep your core, legs and glutes tight. Hold the position – a minute never felt so long.