How to do the workout
Do the six exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the sixth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do three circuits in total. As you progress you can add another circuit.
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| Incline Press |
Lie on a bench set at a 30-45° incline holding dumbbells at chest height with your elbows below your wrists. Press the weights directly overhead and squeeze your pecs at the top of the move, then lower back to the start.
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| Incline Flye |
Reps 10 Rest 0sec
Lie on a bench set at a 30-45° incline holding a dumbbell in each hand above your face with your arms straight. Keeping a slight bend in your elbows, lower the weights to the sides in an arc, then contract your pecs to raise them again.
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| Prone Row |
Lie on a bench set at a 30-45° incline holding a dumbbell in each hand, allowing them to hang straight down. Row the dumbbells up to your sides, leading with your elbows. Squeeze your back muscles at the top of the move.
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| Prone Reverse Flye |
Reps 10 Rest 0sec
Lie on a bench set at a 30-45° incline holding a dumbbell in each hand, allowing them to hang straight down. Row the dumbbells up to your sides, leading with your elbows. Squeeze your back muscles at the top of the move.
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| Dumbbell Squat |
Reps 10 Rest 0sec
Stand upright with your feet shoulder-width apart holding a dumbbell in each hand. Bend at the hips and knees simultaneously to lower until your thighs are parallel with the floor, then straighten up.
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| Split Squat |
Reps 10 Rest 2mins
Stand upright holding a dumbbell in each hand with your feet in a staggered stance, approximately a metre apart. Bend both knees simultaneously until your back knee is nearly touching the floor, then straighten back up.