THE WORKOUT: STRENGTH

Compound moves with heavy weights release maximum energy-inducing endorphins and encourage the correct hormonal response to exercise, stimulating the catabolic hormones that build muscle tissue and improve metabolism. Increase time under tension by lowering the weights over 3-4 secs to give your muscle a new stimulus and nail great technique. The routine should take 40 mins to complete

1

SQUAT

Targets: Quads, glutes, hamstrings

Do: 4 sets of 8 reps with a 90-sec rest

(a) Set a barbell on a rack and position it on the back of your shoulders. Hold the bar with your hands outside your shoulders. Unrack it and stand with your feet shoulder-width apart, toes turned out.

(b) Push your hips back and bend your knees so your thighs are parallel to the floor. Exhale and drive through your heels to stand up, squeezing your glutes at the top. Perform the reps then re-rack the bar. You’ve got this.

4

WALKING DUMBBELL LUNGE

Targets: Thighs, glutes

Do: 3 sets of 20 reps with a 60-sec rest

(a) Stand with your feet hipwidth apart and hold a dumbbell in each hand with your arms hanging by your sides.

(b) Take a big step forward with your left foot, bending both knees until your left thigh is parallel with the floor. Then drive through your left heel to stand up and immediately step forward with your right foot, repeating the move on the other side. Continue lungeing forward for the stated reps.

2

INCLINE DUMBBELL PRESS

Targets: Chest

Do: 4 sets of 8 reps with a 90-sec rest

(a) Position a bench on an incline between flat and upright. Then lie back and hold a dumbbell in each hand with your arms out to the sides, elbows bent at 90°, with your palms facing forward.

(b) Exhale and push the weights up overhead but don’t let them touch. Hold for a sec at the top, then slowly lower back down.

5

STANDING DUMBBELL SHOULDER PRESS

Targets: Shoulders, core

Do: 3 sets of 15 reps with a 45 to 60-sec rest

(a) Stand with your feet shoulder-width apart, holding a dumbbell in each hand at chin height with your arms out to the sides, elbows bent at

90°, palms facing forward.

(b) Exhale deeply and press the dumbbells straight up over your head, keeping your elbows soft and engaging your core. Slowly lower the weights back down to the starting position. Breathe, you’re nearly there.

3

BARBELL BENTOVER ROW

Targets: Back, shoulders, arms

Do: 3 sets of 12 reps with a 60-sec rest

(a) Stand behind a barbell with your feet shoulder-width apart. Bend your knees and push your hips back as you grip the bar, then drive up to standing.

Hinge at the hips, pushing your bum back, and lower the bar until it’s below your knees.

(b) Exhale and pull the bar up to your chest, keeping your elbows close to your body. Squeeze your shoulder blades then lower the bar to the starting position.

6

STANDING DUMBBELL BICEP CURL

Targets: Biceps

Do: 3 sets of 15 reps with a 45 to 60-sec rest

(a) Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms extended and your palms facing forward.

(b) Keeping your upper arms still, exhale and curl the dumbbells up to shoulder height. Hold for a sec and squeeze your biceps before slowly lowering the weights back down to the starting position. Repeat until you’ve completed your reps. There. You made it.