We know you’re looking for effective workouts, which is why we’ve created this multi-faceted routine. It challenges your muscles in three different ways but takes no longer than a one-dimensional workout to complete.Work three separate sections of your body with this muscle-stimulating home workout.
It’s made up of three moves each for three different body parts and all you need is some dumb-bells and a gym ball. The first for each body part is a compound move, which involves a big multi-joint movement that develops the target muscles and the supporting ones around it. That’s followed by an isolation move, which homes in on your target muscle. You finish off with a static hold, which works your muscle fibres in a different way, to maximise the benefits.
How to do it
Days
Do this workout three times a week for four weeks. For a new four-week home workout, get the next issue of Men’s Fitness.
Timing
This workout should take about 30 minutes, including a quick warm-up.
Warm-up
Spend five minutes doing bodyweight moves, such as press-ups, squats and lunges.
Sets and reps
Follow the set and rep counts indicated for each exercise.
Weight
Choose a weight that allows you to complete all your reps but no more.
Tempo
Take one second to lift the weight, pause then take three seconds to lower it.
Rest
Rest for 30 seconds between sets and for one minute between exercises.
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