It's not often that combining two exercises is worth the payoff, however the combination of the squat and overhead press skyrockets your heart rate, making it perfect for a cardio finisher. How: Lie with your back on the ground, legs straight, two dumbbells held directly over your shoulders. From building strength to toning your body, these versatile tools are perfect for enhancing your home workouts.

This move targets the lateral head – the most visible of the three heads on your tricep – to build sleeve-filling muscle.

Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Just take care not to lock your arms out during the extension, or you’ll transfer the load away from your pecs and onto your elbow joints.

How: Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Push through the heels explosively back to standing, let the effort of the squat power the dumbbells into the overhead position.Plus, as a single leg exercise, it will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. If you don’t have a wide diversity of weights available, the Coach will increase the number of reps, if he thinks that the next weight available would be too much of an increase.

How: With a pair of dumbbells by your sides and with your palms facing forwards, curl the weights up to your shoulders.

We will introduce you exclusively to Omni Capital Retail Finance Limited finance products provided by Omni Capital Retail Finance Limited through the Deko platform. They are good additions to your home workout routines and will take your training to a whole new exciting level.

How: Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the weight up towards your head as you straighten your legs. Why: 'Rows will target several muscles in your upper body including the traps, rhomboids, lats and biceps perfect for getting you that ‘V’ shape,' says Frost. One can also apply this metric to grinds - if one can press 20+ reps in a single set, one can then aim for density, e. If one can do 100 snatches in 5:00, one could aim for the SSST, 200 snatches in 10:00, and one could always aim for more than that if it was the only weight you had, or for more reps in the same time, e.It's a tough advanced move that will add some much needed zest to your lacklustre ab training circuits. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres.