Mountain climbers are one of the simplest ways to challenge your cardiovascular fitness, muscular endurance and core strength without a single piece of equipment.

The bodyweight move has long been a favourite of everyone from callisthenics athletes to bootcamp devotees, and according to celebrity strength coach and founder of Just Train CIC, Michael Baah, completing two minutes with good form can tell you a surprising amount about your functional fitness.

"Doing mountain climbers continuously for two minutes is an excellent test of cardiovascular endurance, muscular endurance, shoulder strength and hip mobility," says Baah.

"It also challenges your heart, core and whole-body coordination - all qualities that become increasingly important as we age. If someone over 50 can perform them continuously for two minutes with good technique, it's a positive sign they've maintained several key components of physical fitness."

In fact, they're one of the few bodyweight exercises that simultaneously challenge your heart, lungs, shoulders, core, hips, and legs. Unlike isolated strength exercises, they require your cardiovascular system and muscles to work together continuously.

Your two-minute test

Completing two minutes of continuous mountain climbers demands cardiovascular endurance, muscular endurance, core strength, balance and coordination, which are all physical qualities that naturally decline with age if they're not regularly trained.

Research published in journals such as the Journal of the American Heart Association and the British Journal of Sports Medicine has consistently linked higher levels of cardiorespiratory fitness and muscular strength with a lower risk of cardiovascular disease, loss of independence and premature death.

And while there isn't an official clinical benchmark based on two minutes of mountain climbers, completing the challenge with good technique and without stopping is a strong sign you've maintained good functional fitness and whole-body conditioning.

How to do two minutes of mountain climbers

Set a timer for two minutes and focus on maintaining good form rather than moving as fast as possible.

• Start in a high plank with your hands directly beneath your shoulders, your body forming a straight line from head to heels, and your core engaged.
• Brace your abs and keep your hips level throughout the movement.
• Drive your right knee towards your chest.
• Return it to the starting position as you simultaneously drive your left knee forward.
• Continue alternating legs in a smooth, controlled rhythm for two minutes, breathing steadily throughout.

If you need to stop before the timer ends, take a breather and go again. Make it your goal to improve your reps and decrease your rest period each week. Small, consistent gains soon add up and are a great way to build your endurance over time.

I tried two minutes of mountain climbers, and this was my score

I tried the test myself and got to 109 reps, which, according to Baah, is a strong score and a useful benchmark to improve on over time.

The full-body movement engaged every muscle group from head to heel, including my core, shoulders, arms, and legs, and by the end of the two minutes I found it hard to catch my breath, thanks to the fast-paced, continuous movement of the exercise.

Where did I feel it most? My shoulders, upper back, core and calves were burning by the end, and perhaps more than anything, my determination was being tested. Two minutes feels surprisingly long when you're doing mountain climbers - I started strong and slowed right down. I had to take a few breaks to reset too.

Expert verdict

While being able to complete two minutes of mountain climbers with controlled movement and good form is an encouraging indicator that your body is functioning well, “it should always be interpreted alongside other measures of health and fitness,” explains Baah.

“However, it’s important not to overstate what this test can tell us. Healthy ageing can't be measured by a single exercise. Strength, balance, mobility, aerobic capacity and the ability to perform everyday tasks all contribute to functional fitness."

"Rather than viewing mountain climbers as a definitive measure of how well you're ageing, I'd consider them a useful fitness benchmark."

When I hear the word "gladiator", I immediately think of the original Gladiators on TV, Russell Crowe in the film Gladiator and, of course, the warriors of ancient Rome, some of the strongest, fittest and most resilient people in history. So when I came across something called the gladiator deadlift, I couldn't resist giving it a go.

I'm 43 now, and my training goals have changed. I'm no longer obsessing over personal bests (even though they’re nice) or pushing my body to its limits. Instead, I'm focused on building the kind of strength that will keep me capable, balanced and moving well into my 50s, 60s and beyond.

And after trying the gladiator deadlift, I quickly realised this wasn't just another deadlift variation. By adding an asymmetrical, cross-body movement to a classic hip hinge, it challenged my core, balance and coordination in a way traditional deadlifts never had.

Better still, it exposed small strength imbalances I'd never noticed before, making it one of the most functional exercises I've added to my routine.

What is the gladiator deadlift?

The gladiator deadlift is an offset variation of the kettlebell or dumbbell deadlift. Instead of lifting both weights at the same time, you reach across to pick one up before collecting the other, creating an uneven load that forces your core to work much harder to resist rotation.

That simple twist adds a whole new challenge. Your glutes, hamstrings and back still do the heavy lifting, but your obliques and deep core muscles have to work overtime to keep your torso stable throughout the movement. And let's face it – life doesn't happen in straight lines, so your strength training shouldn't either.

I've always been a fan of Romanian deadlifts and, over the past year, I've probably done them more than squats. I'm naturally quad-dominant, so strengthening my posterior chain has become a priority.

The gladiator deadlift builds on those same benefits by adding an anti-rotation challenge. Because the load is uneven, your obliques and quadratus lumborum (QL) have to work harder to stop your body twisting under load.

It also exposes left-to-right strength imbalances, improves coordination, challenges your grip and core, and develops the kind of functional strength and stability that carries over into everything from squats and overhead presses to everyday tasks.

Here's how to do it.

How to do the gladiator deadlift

• Stand with your feet about hip-width apart and place two kettlebells on the floor, one on either side of your feet.
• Brace your core as you hinge at your hips, keeping your back flat and chest proud. Reach your left hand across your body to pick up the kettlebell on your right side.
• Stand tall, resisting the urge to twist your torso as you lift. Keeping the weight in your left hand, hinge back down and reach your right hand across to pick up the kettlebell on your left side.
• From here, stand up holding both kettlebells, keeping your shoulders and hips square. Finally, perform a standard deadlift by pushing your hips back and lowering both kettlebells to the floor with control.
• That's one rep. On the next repetition, switch sides so your right hand reaches for the left kettlebell first.

Why I wish I'd discovered the gladiator deadlift sooner

I've only recently added the gladiator deadlift to my training, but it's quickly become a move I love, despite getting myself in a bit of a twist in the first few attempts. The movement felt awkward at first, but after a few sets everything clicked.

The biggest thing I noticed - aside from the coordination the exercise demands was how hard my core had to work. Because the weight sits on one side of the body, and you have to reach over, every rep becomes an anti-rotation challenge.

My obliques, glutes and deep core muscles had to work overtime to keep my torso stable as I lifted and transferred the kettlebell across my body. My grip strength was tested, too, as the uneven loading forced me to squeeze the kettlebell throughout every rep.

I also noticed my glutes and hamstrings working so much harder than they do during a conventional deadlift. The offset load forces you to stay controlled throughout the movement.

It's easy to feel off balance as you reach across to collect the weight, making every rep feel awkward and slightly wobbly if you don't brace your core properly.

Unlike traditional deadlifts, where both sides of your body share the load equally, the gladiator deadlift quickly highlights strength imbalances and encourages you to correct them over time.

Perhaps the biggest surprise was how much more stable I felt. Now in my 40s, I'm far more conscious of maintaining my balance, mobility and coordination for the decades ahead, and this exercise challenged all three.

My hips and lower back felt looser after each session, and I could already feel my core working in a way it hadn't during conventional deadlifts. I also found myself moving with more control during other lifts and even while running.

These are exactly the qualities I want from my strength training: to stay strong, resilient and agile enough to tackle whatever life throws at me.

How to add the gladiator deadlift to your workouts

If you're new to the gladiator deadlift, start with a light kettlebell and focus on mastering the movement before increasing the weight.

Keep your hips and shoulders square throughout each rep, stay tall through your torso and resist the urge to twist or round your upper back as you move the weight from one side to the other.

Aim for 2–3 sets of 8-10 reps per side and as your balance, coordination and core strength improve, gradually increase the load rather than rushing to heavier weights.

The goal is to stay in control, keep your body rooted, your core braced, and your movement smooth throughout every rep, and you'll get exactly what this exercise is designed to deliver.

Just for the record, we're not here to put planks down. Quite the opposite. They're one of the best core exercises you can do. In fact, during a recent assessment, I held a two-minute plank and scored 'excellent' for core endurance, an important marker of spinal health, balance and reducing your risk of injury as we age.

But once I'd ticked that box, it got me thinking: what next? If you want to keep challenging your core while also improving grip strength, shoulder stability and body control, hanging leg raises are hard to beat.

Unlike planks, hanging leg raises challenge your entire body. Simply hanging from the bar demands grip and forearm strength, shoulder stability and upper-back engagement - and that's before you've even lifted your legs.

Then, as you raise your knees towards your chest, your core has to contract dynamically through a full range of motion, making it one of the most demanding bodyweight exercises you can do.

Why hanging leg raises work

The hanging leg raise is far more than just another core exercise to add to your workout. Unlike floor-based ab exercises, it forces your core to work against gravity as you lift your legs, creating significant tension throughout your midsection while also challenging your grip, shoulders, and upper back.

Because you're hanging from a bar, your body has to stabilise from the moment your feet leave the floor. Your abs are coordinating with your hip flexors, lats and shoulders to keep your body under control throughout every rep.

It's this full-body demand that makes hanging leg raises such an effective exercise for building unbelievable core strength.

The sensation is another benefit: simply hanging from the bar feels incredibly satisfying, giving your shoulders, upper back and spine a chance to decompress and lengthen. While that's no substitute for mobility work, it's one of the reasons this exercise feels so good to perform.

How to do the hanging leg raise

• Grip a pull-up bar with your palms facing away from you and your hands roughly shoulder-width apart.
• Lift your feet off the floor and allow your body to hang with your arms fully extended. Pull your shoulders down away from your ears, brace your core and squeeze your glutes to create tension through your body.
• Keeping your upper body as still as possible, slowly raise your knees towards your chest by curling your pelvis underneath you. Pause briefly at the top, then lower your legs with control until you return to the starting position. Repeat.

Top tip: Don't use momentum to swing your legs up. Instead, move slowly and with control, bringing your knees towards your chest while deliberately curling your pelvis underneath you. Think about rolling your hips up rather than simply lifting your legs. This keeps the tension on your abs and makes every rep far more effective.

Progression and alternatives to try

When adding hanging leg raises to your workouts, start with three sets of 5-10 controlled reps. The goal is to brace your entire core, keep your body as still as possible and slowly curl your knees towards your chest.

Done properly, this core exercise develops core strength, body control and the kind of functional fitness that carries over into everything from pull-ups, deadlifts and squats to everyday movement.

If you're swinging around like you're back on the school monkey bars, start by mastering the dead hang instead. Building your grip strength and shoulder stability first will make hanging leg raises far more controlled and much more effective.

To do, hang as still as possible for 20–30 seconds before progressing to an active hang, where you pull your shoulders down slightly by setting your scapulae, engage your upper back and gently tilt your pelvis underneath you.

Aim to hold this position and keep as still as possible for 20–30 seconds. Once you can control both positions, start introducing the knee raise.

It's important not to rush toward the hardest variation, no matter how tempting it might be. As with anything worth doing, mastering each stage first will give you the best results and help build a bulletproof core.

At 57, Hugh Jackman isn't relying on his Wolverine days to stay in shape. His latest workout reel proves he's still putting in the work, and evidently, it doesn't come easily, even for Hollywood actors.

In his version, Jackman places his hands on two weight plates, allowing his chest to travel lower than usual. The increased range of motion places his chest muscles under a greater stretch, making every rep more demanding.

If that wasn't enough, he also puts heavy chains across his neck to increase the resistance. His chest, shoulders, triceps and core all have to work harder to keep his body rigid from shoulders to heels.

It's an incredibly challenging variation, and one that immediately caught our attention. "Best to stay fit," Jackman wrote alongside his video, "rather than chase it. I remind myself of this every time Beth [Lewis, his trainer] wants another set."

Lewis replied: "Looking so good! Not only staying fit but always kicking it up a notch," before explaining that using "accommodating resistance", such as chains, "can be super helpful for developing power due to the decreased load at the bottom of the movement."

Why deficit chain push-ups?

Think push-ups are boring? Think again. Jackman's variation proves there's plenty of room to make the classic bodyweight move more exciting.

Elevating the hands increases the range of motion, allowing the chest to travel lower than it would during a standard push-up. This places the pecs under greater tension while challenging the shoulders, triceps, core and serratus anterior - a muscle that helps stabilise the shoulder blades during pushing movements.

It also demands excellent core control, shoulder stability and strict body positioning. If your hips sag or your shoulder blades lose control, the exercise quickly stops looking like strength training. Add heavy chains across your back, and it becomes a completely different challenge.

While most people won't have chains lying around at home, the principles behind the exercise are worth applying. Increasing the range of motion is a simple way to make bodyweight push-ups more demanding without relying solely on extra weight. Better still, it builds upper-body strength and shoulder stability that carry over into everyday life.

As we get older, maintaining the ability to push ourselves up from the floor becomes an important marker of functional strength and independence - what Lewis neatly sums up as being "good for vanity today, and function 30 years from now."

How to do deficit chain push-ups

• Set up two weight plates on the floor, so your hands are shoulder-width apart.
• Drape one or more chains across your upper back so they're evenly balanced, then get into a high plank position, with your hands in line with your shoulders and your body in a straight line from head to toe.
• Place your hands on the elevated surface and brace your core and glutes before lowering your chest towards the ground.
• Continue lowering until below hand level, feeling a deep stretch through your chest.
• Drive through your palms to press back to the starting position, keeping your body in one straight line throughout.

Don't have chains?

While the chains certainly make Jackman's workout look impressive, they're not essential. Resistance bands - or even a carefully balanced weight plate across your upper back, if you have someone to help position it can make the exercise significantly more challenging.

As Lewis puts it: "When it gets easy, add load... duh. Refuse to dial it in!"

To use a resistance band, loop it around your upper back and hold each end beneath your palms as you grip the weight plates. As you press back up, the band stretches, increasing the resistance toward the top of the movement and making the lockout even more demanding.

Like the chain variation, the band challenges your chest, shoulders, triceps and core while encouraging you to maintain good body position throughout every rep.

Better still, resistance bands are inexpensive, portable and an easy way to progress one of the best bodyweight exercises without needing a gym.

Most of us judge our fitness by how we look in the mirror, the number on the scales or how quickly we can run a 5K. But according to Exercise Physiologist Carter Bailey, those numbers don't necessarily tell you how well your body is ageing.

The metrics that matter most are often the ones we rarely measure: aerobic fitness, lung function, grip strength and balance. Together, they can provide a surprisingly accurate snapshot of your future health, resilience and independence.

Curious to see how well I was ageing, I booked in for Pure Sports Medicine's LiveWell: Health and Longevity Assessment, an intensive two-hour session of tests designed to assess everything from my cardiovascular fitness to muscular strength and mobility.

These are the four tests that stood out - and what they revealed about how well I’m ageing.

Test 1. VO2 Max

My result: Excellent

"VO₂ max is the maximum amount of oxygen your body can use during exercise and is one of the strongest measures of cardiorespiratory fitness," explains Bailey.

Thankfully, my VO₂ max came out at 44.8 ml/kg/min, which, according to Bailey, is considered very good for a woman in her forties, putting my score comfortably in the "excellent" category.

In simple terms, a higher VO₂ max generally means a fitter cardiovascular system and a greater capacity to sustain exercise.

"Keeping your VO₂ max high is important because higher levels are strongly associated with a lower risk of cardiovascular disease, diabetes and premature death, as well as better energy, endurance and physical function throughout life."

How can you improve your VO₂ max?

While my Zone 2 training is clearly paying off, Bailey encouraged me to include more high-intensity intervals, such as hill sprints and fartlek sessions, in my weekly training.

The good news? VO₂ max is highly trainable. According to Bailey, it can improve by 10-25% through structured interval training.

"HIIT or sprint training provides a powerful stimulus for improving aerobic capacity while reducing overall training volume and impact," he says.

Bailey recommends aiming for two to three hill or fartlek sessions per week. Alternatively, you could try the popular Norwegian 4x4 protocol or simply finish a strength workout with a handful of short 30-second sprints.

Test 2: Lung Capacity

My result: Considered healthy

I wasn't entirely sure what to expect from this one. Blowing into a spirometer - a handheld device that measures how much air you can breathe in and out, and how quickly you can do it - sounds simple enough, but I actually found it surprisingly tricky.

Thankfully, my results were reassuring. My Forced Expiratory Volume in one second (FEV1) came in at 102% of the predicted range for my age, while my Peak Expiratory Flow – which measures how quickly you can expel air from your lungs – scored 107%.

According to Bailey, that's good news. "Good lung function is important because it improves stamina, reduces breathlessness, supports heart health and is linked to better long-term health and independence as we age," he explains.

How can you improve your lung capacity?

Most people train their muscles and heart. Very few train their lungs. Yet lung capacity plays a major role in endurance, cardiovascular health, and longevity.

The good news is that improving lung function often comes down to improving your overall cardiovascular fitness.

"Regular aerobic exercise, such as walking, running, cycling or swimming, helps the lungs and heart deliver oxygen more efficiently, while HIIT can improve endurance and breathing efficiency more quickly," says Bailey.

Strength training, breathing exercises such as nasal breathing, and maintaining good posture can also help the lungs and diaphragm expand more effectively. Maintaining a healthy weight may help too.

"Your lungs adapt like any other system in the body," says Bailey. "Use them consistently, and they become stronger."

Test 3: Grip Strength

My result: Average

Grip strength is far more important than most people realise. It's strongly linked to longevity, injury prevention, athletic performance and real-world strength. Put simply, stronger hands often mean a stronger body.

"Research consistently shows that people with stronger grip strength tend to live longer and have lower risks of cardiovascular disease, frailty, disability and early death," says Bailey.

"If you're losing strength in your hands, arms and grip, it can be an indication that strength is declining elsewhere in the body too."

My scores were 30.3kg on my right hand and 27.7kg on my left, which were considered average for a woman my age. Not terrible, but definitely room for improvement.

How can you improve your grip strength?

The good news is that grip strength is highly trainable. Any exercise that challenges your forearms and pulling strength will help. Think farmer's walks, dead hangs, deadlifts, pull-ups, scapular pulls and barbell rows.

"You need exercises that challenge your grip and forearm strength while simultaneously working the upper body," says Bailey.

His advice is to focus on progressive overload. Aim for heavy sets of around four to six repetitions and gradually increase the load every few weeks while maintaining good form, and most importantly… stop treating grip strength as an afterthought.

"If grip strength is linked so closely to long-term health and function, it deserves to be trained like any other major physical quality," says Bailey.

Test 4: Body Composition

My result: Low risk

We don't like to obsess over weight, BMI or body fat percentages at T3. Fitness is about far more than a number on the scales. That said, body composition remains an important marker of long-term health and healthy ageing.

According to Bailey, carrying excess body fat, particularly around the abdomen, is linked to a higher risk of conditions including type 2 diabetes and cardiovascular disease.

"Body composition gives us an insight into how much lean muscle tissue and fat mass a person is carrying, both of which influence long-term health," he explains.

Thankfully, my waist-to-hip ratio, body fat percentage and overall body composition all fell into the low-risk category. In other words, there was no need for a major lifestyle overhaul - just a reminder that the habits I already have in place are currently working for me.

How can you improve your body composition?

Bailey asked plenty of questions about my training, meal timing and hydration habits before making his recommendations.

His advice was to aim for around 1.6g of protein per kilogram of body weight each day to help maintain lean muscle mass, support recovery, and protect bone health as I get older.

He also recommended eating enough carbohydrates to support training performance, staying well hydrated and limiting ultra-processed foods where possible.

While no single food causes weight gain or poor health in isolation, regularly eating a diet high in ultra-processed foods has been linked to increased visceral fat - the fat stored around the organs - which is associated with a greater risk of metabolic disease, inflammation, cognitive decline and cardiovascular problems.

As you get older, exercise selection can become just as important as how hard you train and how well you recover. While building muscle and strength still comes down to progressive overload and consistency, the exercises you perform each week can also play a major role in maintaining bone density.

Yes, swimming and cycling are excellent for cardiovascular fitness, but because they place very little load on the skeleton, they do little to strengthen your bones. To build and maintain bone density, you need weight-bearing and resistance-based exercise instead.

According to Oscar Trelles, founder of Breathing Flame, creator of the Reverse Aging Challenge, and author of The Human OS Manual, "strength training forces your bones to work against gravity, stimulating the body to lay down new bone tissue and helping to slow age-related bone loss."

In short, bone strength is about far more than reducing the risk of osteoporosis.

"Strong bones support posture, force production, balance, joint integrity, confidence in movement and the ability to stay physically capable for longer," he says. "The key is to combine resistance training, weight-bearing movement, balance and progressive loading."

With that in mind, here are five of the best exercises for building stronger bones after 40.

1. Goblet Squat

• Sets: 2-3
• Reps: 8-12

Trelles explains that squats load the hips, thighs, knees, spine and trunk, making them one of the best exercises for maintaining bone strength as you age.

"They build lower-body strength and support the movements men need for daily life, including getting up from a chair, climbing stairs, carrying objects and staying stable under load," he says.

"For men over 40, depth matters less than control. Start with a range of motion you can own, then build gradually. If your knees or hips feel irritated, do a box squat or a sit-to-stand variation instead."

2. Romanian Deadlift (RDL)

• Sets: 2-3
• Reps: 6-10

According to Trelles, the Romanian deadlift is one of the best exercises for strengthening the posterior chain, including the glutes, hamstrings, back, hips and core.

"It helps strengthen the structures that protect the spine and hips, which are critical areas for long-term bone and movement health," he explains.

"This is a movement pattern to learn before going too heavy. Keep the weight modest until the hinge feels clean and repeatable. The goal is controlled tension, not pulling the heaviest weight possible."

3. Step-ups

• Sets 2 - 3
• Reps: 8 to 10 reps per leg
  

Trelles says that step-ups train your hips, legs, balance, and single-leg control, all while providing a valuable weight-bearing stimulus. "They also help reduce the asymmetry that often appears with age, old injuries or years of sitting," he explains.

For men over 40, he recommends starting with a low step and focusing on control. "If you need momentum to get up, the step is probably too high. Add dumbbells only after the movement is smooth."

4. Push-ups

• Sets: 2-3
• Reps: 6-10

According to Trelles, push-ups load the arms, shoulders, chest, wrists and trunk, making them a valuable exercise for both strength and bone health.

"Bone health is often discussed through the hips and spine, but upper-body loading matters too, especially for maintaining strength and resilience in the shoulders, arms and wrists," he says.

He recommends using an elevated surface if needed. "A good elevated push-up is better than a collapsing floor push-up. Keep the shoulders controlled and avoid forcing painful ranges."

5. Farmer's carry

• Sets: 3-5
• Reps: 30 to 60 seconds

Trelles describes carries as one of the most practical strength exercises you can do.

“The farmer's carry loads the spine, hips, legs, grip, shoulders and abs while training posture and real-world strength," he says. "They also teach the body to stabilise under load, which becomes increasingly important with age."

When performing carries, he recommends prioritising posture over weight. "Walk tall, stay braced and avoid letting the load pull you out of position. The goal isn't simply to carry the heaviest weight possible, but to move well under load."

Build your bones: Why these 5 exercises matter

According to the American Academy of Orthopaedic Surgeons, peak bone mass is typically reached between the ages of 25 and 30, and, by the time we reach 40, bone density begins a slow, gradual decline. Over time, this can increase the risk of fractures and osteoporosis.

"We can, however, take steps to slow bone loss over time, mainly in the form of progressive loading," says Trelles. "Bones adapt when the body receives enough mechanical stimulus, but the stimulus has to be appropriate. Too little load doesn't create enough reason for the body to adapt. Too much too soon increases injury risk and makes consistency harder."

For most men over 40, Trelles recommends two to three strength-training sessions per week using simple movements like the five above, while gradually increasing the load over time.

It can also be beneficial to include regular walking, stair climbing, and, where appropriate, small amounts of low-impact work such as skipping, light hops, or gentle jumping drills. These give your bones the signal they need to grow stronger.

"The biggest mistake is waiting until bone loss, pain or injury forces the issue," says Trelles. After all, prevention is always easier than cure.

"Bone strength is built through years of repeated signals, and the earlier men start treating strength training as basic health infrastructure, the better their odds of staying capable, independent and confident in their bodies as they age," he adds. Your bones. Your choice. Choose wisely.

“Getting older is inevitable. Losing your strength isn’t.” Dr Ryan Lowery’s words ring true - decline isn’t just about age. It’s about less movement, less muscle and slower recovery.

Left unchecked, muscle mass begins to decline from around age 30, with losses occurring fastest in the lower legs. The good news? Strength training twice a week can help turn back the clock, and according to Level 4 Advanced Strength and Conditioning Coach Pete Stables, it's non-negotiable for anyone over 65.

“We know that muscle mass, tendon resilience, coordination and recovery time all decline with age,” says Damian Hall, author of Run Forever: The Secrets to Becoming an Ageless Athlete.

“This may sound discouraging, but it’s actually empowering - because every one of these variables can be improved through training. The key is training smart, respecting recovery and working with the body, not against it.” Here’s where to start.

How to do the workout

For this workout, you’ll need a pair of dumbbells, a step or low box and a roman chair, which can be found in most conventional gyms. Perform each exercise for the recommended reps and sets, then move straight on to the next, resting briefly between each move.

“These exercises improve long-term function, balance and stability by challenging the deep core muscles that stabilise your torso, while also strengthening the legs and improving single-leg balance,” says Stables.

This is the kind of functional strength you need for everyday tasks like climbing steps or stepping off a kerb while carrying shopping. “By improving lower-body strength, posture, gait and confidence, you’re protecting your body from falls and injuries,” he explains.

The moves

For adults over 65 who are new to resistance training, quality matters more than quantity. You don’t need high volumes of exercise to make progress. In many cases, one to two challenging sets per muscle group is enough to stimulate strength gains when performed consistently.

Move 1. Standing isometric calf raise

Reps: 10 seconds each side

Sets: 2

How to do it: Stand near a wall for balance. Balance on one leg, then rise onto the ball of your foot, lifting your heel high. Hold the position, then lower back down. Repeat on the other side.

Benefits: Strengthens the soleus muscle, crucial for strong lower limbs and reducing the risk of calf strains and Achilles issues - particularly important given that muscle loss occurs fastest in the lower legs as we age. “It also helps ankle stiffness, calf force and walking propulsion,” explains Stables.

Move 2. Lateral step up

Reps: 5-8 each side

Sets: 2

How to do it: Stand upright with your right side facing a step or low box. Lift your right foot and step sideways onto the box, keeping your torso upright. Bring both feet together, then slowly reverse the movement and return to the floor, landing softly on the ball of your foot. Repeat for the recommended reps before switching sides.

Benefits: This side-stepping movement trains your legs from multiple angles, building lower-body strength while improving single-leg balance and core stability. It mirrors everyday activities like climbing stairs and stepping off kerbs confidently, while helping improve “knee control and stair descent ability,” says Stables.

Move 3. 45-degree hip extension

Reps: 5-8

Sets: 2

How to do it: Set up on a Roman chair so the top of the bench sits just below your pelvis, allowing your hips to move freely. Lean forward with your body straight and head neutral, feet hip-width apart. Bend at the hips and lower your torso toward the floor, keeping your core braced and back straight. Stop when your torso is just below parallel, then extend your hips, squeeze your glutes and return to the start.

Benefits: "Strengthens the posterior chain, including the glutes, hamstrings and lower back, which is essential for maintaining posture, reducing lower-back pain and staying strong and upright as you age," says Stables.

Move 4. Plank hold

Reps: As long as possible

Sets: 2

How to do it: Lie face down and prop yourself up on your forearms with elbows directly beneath your shoulders. Before lifting into the plank, engage your core by flattening the gap between your lower back and the floor. Maintain that same engagement in the plank position, keeping your body in a straight line from head to heels.

Benefits: Builds deep core endurance that stabilises your spine during everyday movements - from getting up from a chair to carrying shopping. “A strong core also helps improve posture, balance and reduce fall risk,” explains Stables.

Move 5. Pallof press

Reps: 10 each side

Sets: 2

How to do it: Loop a resistance band around a stable anchor at chest height. Stand perpendicular to the anchor point and hold the band at your chest. Step back until there is tension in the band, adopt a slight bend in the knees and press the band straight out in front of you, resisting rotation. Return slowly to the start position.

Benefits: An anti-rotation essential that teaches your core to resist twisting - key for protecting your spine, building trunk stability and strengthening the deep muscles that keep you steady during daily movement.

Why these 5 exercises matter

“I’ve created this routine to provide enough stimulus for stronger legs, better balance, improved posture, easier stair climbing, better walking mechanics and greater confidence in the gym,” says Stables.

For beginners over 65, that’s exactly what training should aim to achieve. “Strength training not only helps counter muscle loss and declining bone health with age, but also improves hormone regulation, metabolism and immune function, making us more resilient to injury and disease and improving long-term wellbeing,” adds Hall. “It’s never too late to start”

Whether it's a secret workout, a revolutionary training method or a fitness hack nobody has heard of before. Hollywood loves to sell superhero transformations as something mysterious.

David Corenswet's journey to becoming Superman appears to have been the opposite.

A recent social media video detailing the actor's reported training routine has been doing the rounds online, offering a glimpse into the approach the actor and celebrity trainer Paolo Mascitti used while preparing for James Gunn's superhero epic.

The workout itself is remarkably straightforward, featuring exercises such as the bench press, incline bench press, shoulder press, cable flyes and arm isolation work performed in sets of four rounds of ten reps.

If anything, the programme reinforces a message Mascitti has repeated in several interviews since the film's release: building a superhero physique is about mastering the basics and sticking with them.

No shortcuts to Metropolis

According to the social media post, Corenswet trained three to four times a week using a push-pull-legs structure, focusing primarily on compound exercises such as presses, pull-ups, rows, and squats, which aligns closely with what Mascitti has publicly discussed.

Speaking to GQ last year, the trainer explained that the foundation of Corenswet's training revolved around the major movement patterns most gym-goers would recognise immediately.

Presses, pull-ups, pulldowns and rows formed the backbone of the programme, alongside a focus on progressively increasing weights and repetitions over time.

Mascitti has also spoken about his preference for a full range of motion and controlled repetitions, arguing that many people spend too much time seeking novelty rather than getting stronger with proven exercises.

The reported push-day workout shared online reflects that philosophy perfectly, using mostly pressing movements, isolation exercises and enough volume to stimulate muscle growth.

Mass matters

The numbers behind Corenswet's transformation are almost as impressive as the physique itself.

The actor has said he weighed around 195-200 lb (~90 kg) during early screen tests before eventually reaching approximately 240 lb (~108 kg) during the bulking phase of preparation.

By the time filming began, he had trimmed down slightly while retaining much of the muscle he had built.

As with most Hollywood transformations, that increase wasn't purely muscle tissue and included body fat, glycogen stores, and water weight, all of which would have contributed to the final number.

Still, adding that amount of size over a relatively short period is no small feat.

Corenswet himself joked that the process became so extreme that he struggled to fit into a Superman suit built from his earlier measurements.

Powered by persistence

The workout may grab headlines, but the diet arguably did just as much of the heavy lifting.

Mascitti has revealed that Corenswet worked his way up to roughly 4,500 calories per day during the muscle-gaining phase before reducing intake closer to filming.

His meals were built around protein sources such as eggs, dairy, chicken, fish and red meat, combined with carbohydrate-rich foods including rice, oats and sweet potatoes.

He reportedly ate seven times a day and aimed for between 0.75 g and 1 g of protein per pound of bodyweight (that's 200g per day at the beginning of his transformation).

Sleep and recovery were treated as equally important parts of the process.

Corenswet's transformation appears to have been built on the oldest muscle-building principle in the book: consistently lifting heavy weights, gradually increasing the load over time, and eating enough food to support growth.

Perhaps the most encouraging takeaway from Corenswet's transformation is that getting superhero fit doesn't require extraterrestrial tricks – just good old-fashioned hard graft, consistency and perseverance.

For many of us, it's not to squeeze a workout into our daily lives. There's work, commuting, kids, social engagements, catching up on the latest streaming hits... the list goes on. The good news is that there is a quick and easy solution for staying fit, no matter how old you are.

An example is this routine by Lars Petersen, which he calls the Daily 50. It involves five bodyweight exercises performed in sequence that, for someone who's not completely new to workouts, shouldn't take longer than 5-7 minutes.

If you add in some breaks, that might push the routine to 8-10 minutes. If you're completely new to fitness, it might take 15-20 minutes to complete the session, and I would also recommend taking it easy.

That said, the Daily 50 doesn't require any equipment or jumping, yet mobilises your whole body from head to toe. It works well as a morning workout to set you up for the day, or as a quick lunchtime session if you're working from home.

The exercises involved are as follows:

• 50 push-ups
• 50 squats
• 50 lunges (25 per leg)
• 50-sec wall sit
• 50-sec plank

Simple, right? This type of no-hassle routine works for a variety of reasons. As mentioned above, they don't require dumbbells or weight benches, which removes the financial component that holds some people back.

They can be done anywhere, from living rooms and work gyms to hotel rooms and parks. Plus, they can be performed at any time of day, although I would avoid doing them close to bedtime. My preferred time slot for something like the Daily 50 is just before breakfast, after my body has woken up a bit.

Finally, let's not forget the main reason to do a workout like the Daily 50: it can help maintain muscle mass, improve joint health, boost metabolism and aid circulation. The old adage, "use it or lose it," rings true here – either you use your body, or you'll lose your fitness. Your choice.

Stiff knees when you get out of bed. Achy hips after a day on your feet. A shoulder that crunches every time you reach overhead. Joint pain is often seen as an inevitable part of getting older, but according to the experts, losing mobility and experiencing pain isn’t something you should simply accept.

In fact, strengthening your joints isn’t just about preventing injuries; it’s about helping your body continue to move, lift and function well - keeping you physically independent as you age.

How to future-proof your joints

“Joints thrive on movement,” says certified personal trainer and group exercise instructor, Bruno Pontes from Muscle Booster. “Regular movement and strength training help maintain joint stability, mobility and overall function."

"Strengthening the muscles around your joints also helps reduce stress on the joints themselves, which becomes increasingly important as we get older.”

“As you move through the years, joints naturally become less resilient, increasing the risk of stiffness, injuries and falls,” he explains.

“The more strength, stability and mobility you build around them now, the better your body will cope later on. One of the biggest mistakes people make is avoiding movement altogether once stiffness starts.”

The good news is that supporting your joints doesn’t require complicated workouts, physio appointments or endless mobility drills. A handful of smart exercises that improve strength, balance and control can help reduce aches, improve movement quality and keep you moving well for years to come.

Five best exercises to future-proof your joints

All you’ll need for this workout is a bit of space, either a gym or a living room with a yoga mat and a low step, weight bench or platform.

Perform the five exercises below after a five-minute warm-up and aim to complete the workout at least twice a week, “which allows for effective rest periods between workouts while still challenging your muscles - and therefore helping protect your joints,” says Pontes.

“My other advice is not to rush through the movements. Focus on quality and control rather than speed or the number of repetitions,” he adds. “Your joints will seriously thank you for it.” Here are your exercises:

1. Squats

“Squats are great movements for future-proofing joints because they improve leg strength, hip and ankle mobility, as well as balance and coordination,” says Pontes. “They can be performed as traditional squats while standing or simply by routinely standing up and sitting back down in your chair.”

How to do it

• Start by standing tall with your feet slightly wider than shoulder-width apart and your toes turned slightly outward.
• Brace your core, squeeze your glutes and bend your knees to lower into a squat. Raise your arms in front of you if you need help balancing.
• Lower until your hips dip just below knee level, then drive back up by pushing through your heels and squeezing your glutes at the top.
• Aim for 2–3 sets of 10–15 reps.

2. Push-ups

“Push-ups are highly effective for building upper-body strength and strengthening the muscles around your shoulders to help protect the joint,” says Pontes. “They also improve core strength and the functional strength needed for everyday activities such as pushing, lifting and getting up from the floor.”

How to do it

• Start in a high plank position with your hands directly underneath your shoulders, core engaged and spine neutral.
• From here, bend your elbows to slowly lower your body towards the floor until your chest or nose nearly touches the ground - or as low as feels comfortable while maintaining good form.
• Push the floor away from you to return to the start position. That’s one rep.
• Aim for 2 sets of 8–12 reps.

3. Lunges

“Lunges are effective for maintaining balance, coordination and leg strength - all of which become increasingly important as we age,” says Pontes. “They help strengthen the muscles around the hips, knees and ankles, which can help reduce injury risk.”

How to do it

• Stand tall, then take a large step forward with one leg. Bend both knees until your back knee almost touches the floor.
• Push through your front heel to drive yourself back up to the starting position, then repeat on the opposite leg.
• Once you’ve completed both sides, that’s one rep.
• Aim for 2 sets of 20 reps in total (10 reps per side).

4. Step-ups and step-downs

“Step-ups and step-downs are great for knee health and everyday functionality because they mimic movements we perform daily,” explains Pontes. “They help strengthen the muscles around the knees and improve balance, both of which can help prevent trips and falls.”

How to do it

• Stand in front of a step, plyo box or bench.
• Lift your right foot onto the platform and push through your heel to raise your body up until your left foot meets your right.
• Slowly lower your left foot back to the floor, followed by your right foot, then repeat.
• Aim for 2–3 sets of 10 reps per leg.

5. Glute bridges

“Glute bridges help strengthen the glutes, lower back and hips without placing too much stress on the knees,” says Pontes. “Strong glutes help support posture, reduce lower-back strain and assist with mobility as we age. They are particularly beneficial for people who spend long periods sitting down.”

How to do it

• Lie face up on the floor with your knees bent and feet planted flat on the ground, hip-width apart.
• Rest your arms by your sides and gently tilt your pelvis to press your lower back into the floor while bracing your core.
• From here, squeeze your glutes and drive through your heels to lift your hips off the floor in a controlled motion until your body forms a straight line from your knees to your shoulders. Avoid over-arching your lower back.
• Pause briefly at the top, then slowly lower your hips back down with control until they lightly touch the floor.
• That’s one rep. Aim for 2 sets of 10–15 reps.
  

Why joint-strengthening exercises matter

We get it, strengthening your joints may not sound sexy, or even like the most exciting training goal, but failing to continue resistance training as you age can significantly increase the risk of sarcopenia: the gradual loss of skeletal muscle mass and function.

“This can lead to poor balance, reduced mobility and increased pressure on your joints, all of which raise the risk of falls and injuries later in life,” explains Pontes.

“People who don’t do resistance training regularly are more likely to have weaker muscles, meaning the joints are less supported and may deteriorate more quickly," he says.

"Introducing resistance training can help slow or even reverse age-related muscle loss, preserving strength and helping protect your joints, while also making everyday activities easier.”

Pontes explains that maintaining muscle mass may also help "support metabolic health because muscle tissue burns more calories at rest than fat tissue, which may help reduce the risk of conditions such as type 2 diabetes later in life."

For the sake of doing these five exercises a few times a week, it really is a win-win.

Modern celebrity fitness culture has become increasingly difficult to separate from marketing, which is why there’s something oddly reassuring about Joe Manganiello's approach to staying fit in 2026.

The 49-year-old actor recently reignited conversations about his physique after sharing a series of muscle poses on social media, reminding people that the True Blood and Magic Mike star remains in absurdly good shape as he approaches 50.

And while many celebrity workout stories eventually reveal a maze of expensive interventions and hyper-specialised routines, Manganiello’s approach appears refreshingly straightforward.

Much like Lenny Kravitz's routine and Ghostbusters legend Ernie Hudson’s daily routine, Manganiello uses a combination of weightlifting, consistent training, and proper recovery to defy his age.

This sounds simple enough until you remember how few people actually manage to do it in the long term.

Muscle memory

Manganiello’s physique is rooted in an older style of Hollywood fitness, meaning less “camera-ready transformation” and more permanent athletic conditioning.

He comes across exactly how he once described himself in interviews: an old-school gym rat, an identity that has followed him throughout much of his career.

Before becoming one of Hollywood’s most recognisable muscular actors, Manganiello was already heavily invested in strength training and sports performance.

Over time, that evolved into a training philosophy built around foundational exercises, consistency, and the maintenance of functionality alongside aesthetics.

In practical terms, that means a lot of compound lifts, bodyweight work and conditioning.

Deadlifts, squats, pull-ups, presses and loaded carries feature heavily in workouts he has discussed publicly over the years.

There’s also a recurring emphasis on athleticism rather than purely bodybuilding-style muscle growth.

Maintaining visible abs in your 20s is one thing, but staying lean, mobile and muscular while preserving joint health into your late 40s and beyond requires a different approach entirely.

Somewhere between athlete and action hero

Manganiello’s training style is more grounded than the dramatic body transformations many actors undergo for superhero or action roles.

(Although he did put on more mass or got lean for certain roles in the past.)

He appears to maintain a relatively stable physique year-round, which is more sustainable physically and mentally, particularly as recovery naturally becomes more important with age.

In interviews, he has increasingly talked about longevity and durability rather than simply getting bigger.

Speaking to Men's Journal during promotion for Deal or No Deal Island, Manganiello revealed he was still deadlifting around 400lb (~181 kg) and squatting 300lb (~136 kg) while filming in Panama.

However, the overall tone of the interview suggested he's less focused on PBs and looking good for the sake of it, and more on preserving strength and athletic capability over the long term.

The anti-shortcut physique

Another recurring theme in Manganiello’s interviews is discipline, with the actor almost constantly mentioning sobriety and how quitting alcohol changed both his life and his physical health.

Being generally fit (and not super lean/constantly pumped) all the time is less social media-friendly, which is why many younger celebs opt for the before/after approach.

Most genuinely sustainable fitness journeys are built on less glamorous habits, such as training regularly, sleeping well, eating reasonably well, keeping stress manageable, and avoiding behaviours that hinder recovery.

These repeated consistently over years (or even decades) become incredibly effective, which is probably a far more realistic explanation for Manganiello’s physique than any supposed celebrity shortcut.

A 50-minute workout inspired by Joe Manganiello’s training philosophy

Manganiello hasn’t released an official programme, but based on interviews, trainer discussions, and exercises associated with his workouts over the years, this session captures the balanced strength-and-conditioning style he appears to favour.

Warm-up and mobility (5-10 minutes)

• Walking lunges
• Band pull-aparts
• Hip openers
• Shoulder circles
• Light rowing or jogging

Strength block (20 minutes)

• Complete 4 rounds:
• Deadlifts x 5
• Pull-ups x 8-10
• Dumbbell bench press x 10
• Goblet squats x 12
• Rest 60-90 seconds between rounds

Conditioning circuit (15 minutes)

• Complete 3 rounds:
• Farmer’s carries x 40 metres
• Kettlebell swings x 15
• Push-ups x 20
• Box step-ups x 12 each leg
• Minimal rest between exercises

Core finisher (5 minutes)

• Hanging knee raises
• Plank x 60 seconds
• Russian twists x 20

Cool-down (5 minutes)

• Thoracic rotations
• Hamstring stretches
• Hip-flexor stretches
• Deep breathing

The real secret probably isn’t very exciting

The slightly frustrating reality behind Manganiello’s physique is that there probably isn’t one defining “hack” responsible for it.

What his training philosophy demonstrates more than anything is the compounding effect of consistency.

Strength training still works, cardio still matters, mobility is important, and recovery becomes increasingly valuable with age.

And maintaining all of those habits over the years tends to produce impressive results.

It’s not especially trendy, but judging by Manganiello’s ability to still look action-hero fit at 49, the old-school approach seems to be holding up just fine.

There’s a moment in almost every recent interview or social media post featuring Lenny Kravitz where people collectively stop listening to what he’s saying and start wondering how on earth can he look like that at 60?

The musician has become something of an accidental longevity icon over the last few years, regularly posting clips of workouts, beach runs and gym sessions while looking considerably leaner than men half his age.

And unlike many celebrity fitness stories, Kravitz doesn’t subscribe to anything too complicated, with no cold plunges, blood testing, testosterone optimisation or experimental supplements in his fitness repertoire.

Instead, most of what he has discussed publicly in the past is built on principles we're all familiar with, such as cardio, strength training, yoga, clean eating and doing it consistently for decades.

Which, admittedly, sounds far less exciting than discovering some hidden anti-ageing secret.

Somewhere between monk and rockstar

Part of what makes Kravitz fascinating is that he embodies a version of the modern rock-and-roll lifestyle, akin to that of Harry Styles and Dua Lipa, both of whom are famous for looking after themselves.

The main difference among the three is that Kravitz is twice the age of the two younger artists, yet does something very similar in combining health and fitness with the hectic lifestyle of a performer.

Popular culture tends to frame ageing musicians of Kravitz's generation through the lens of excess and burnout, but he appears to have spent years moving in the opposite direction.

In interviews, he has repeatedly spoken about discipline, spirituality and simplicity.

In an interview with The Guardian last year, Kravitz explained that staying in shape is less about chasing trends and more about maintaining balance, saying: “It’s body, mind and spirit. It’s all connected.”

Much of his training reportedly takes place outdoors at his home in the Bahamas, where he combines strength work with running, cycling and mobility sessions.

His long-time trainer, Dodd Romero, previously told Men’s Health that Kravitz often relies on foundational exercises such as pull-ups, push-ups, squats and core work.

The goal doesn’t appear to be maximum muscle mass but to maintain a lean, athletic body capable of moving well.

The anti-biohacking fitness routine

According to interviews over the years, Kravitz's routine often includes fasted cardio, bodyweight exercises, free-weight training, outdoor movement, yoga and stretching, high daily activity levels, and a mostly raw-vegan diet.

He's also spoken about training regularly, even during touring schedules, describing in The Guardian article mentioned above how he fit in a late-night workout after a full day of rehearsals and press obligations simply because he felt he “must”.

At 60, maintaining extremely low body fat and visible muscle definition is less about finding the perfect six-week programme and more about the cumulative effect of thousands of workouts, walks, meals and recovery sessions spread across decades.

Built on movement, not punishment

Another recurring theme in Kravitz’s training philosophy is mobility, which the rock star credits for its role in helping him stay athletic while avoiding the stiffness and aches that often come with ageing

Mobility work tends to become increasingly important after 50, especially for people maintaining high training volumes, and yoga, one of Kravitz's main movement types, complements the rest of his routine surprisingly well.

Combined with a nutrient-dense diet and relatively low levels of processed food, it creates the kind of lifestyle that supports longevity rather than simply aesthetics.

Which is perhaps why Kravitz’s physique doesn’t come across as “gym sculpted” in the modern influencer sense. It looks functional.

A 45-minute workout inspired by Lenny Kravitz’s fitness philosophy

While the star hasn’t published an exact workout programme, his interviews and training clips give a fairly clear idea of the exercise style he gravitates towards.

Here’s a simple session inspired by the movements and habits associated with his training approach.

Warm-up and mobility (5-10 minutes)

• Sun salutations
• Cat-cow stretches
• Hip openers
• Shoulder mobility drills
• Light jogging or skipping

Cardio block (10 minutes)

• Choose one:
• Outdoor jog
• Incline treadmill walk
• Assault bike
• Rowing machine
• Or:
• 30 seconds fast effort
• 90 seconds easy pace
• Repeat six times

Strength circuit (20-25 minutes)

• Complete 3-4 rounds:
• Pull-ups x 8-10
• Push-ups x 15-20
• Goblet squats x 12
• Walking lunges x 10 each leg
• Dumbbell rows x 10
• Plank x 45 seconds
• Rest minimally between exercises

Core finisher (5 minutes)

• Hanging knee raises
• Mountain climbers
• Russian twists
• Burpees
• Cool-down (5 minutes)
• Yoga stretches
• Deep breathing
• Hamstring and hip-flexor stretches

The real secret probably isn’t secret at all

The slightly frustrating truth behind Kravitz’s physique is that there probably isn’t one magic trick holding everything together.

What he demonstrates better than most celebrities is the compounding effect of long-term habits.

Good nutrition, regular movement, strength training and recovery become incredibly powerful when repeated consistently over 20 or 30 years.

Which might not be as headline-friendly as a futuristic longevity protocol, but it’s probably far more realistic for most people trying to stay fit as they get older.

Bear Grylls has shared the details of his go-to strength routine on social media, and, just like his morning routine, it's simple, effective, and can be done with minimal home gym equipment.

The "William Charters Workout" is named after Grylls' friend and former Royal Marine William Charters, and it involves six classic compound exercises performed three times a week with 48 hours of recovery between workouts.

As Grylls explains in the video: "Start off with five sets of squats, five sets of chest press, three sets of pull-ups, three sets of behind-the-neck shoulders, three sets of Pendlay rows, and then three sets of sit-ups, always aiming for six reps, pretty heavy weight."

The workout follows a tried-and-tested strength-building formula. Squats, chest presses, pull-ups and Pendlay rows target most of the major muscle groups, while the low-rep, heavy-weight approach focuses on building strength rather than muscular endurance.

The exercise breakdown is as follows:

• 5 sets of squats
• 5 sets of chest press (a.k.a. bench press)
• 3 sets of pull-ups
• 3 sets of behind-the-neck shoulder press
• 3 sets of Pendlay rows
• 3 sets of sit-ups

One exercise worth approaching with caution is the behind-the-neck shoulder press. While it can help develop shoulder strength and mobility, it also places the shoulders in a demanding position that may not suit everyone, particularly those with existing shoulder issues or limited mobility.

If that sounds like you, a standard overhead press or seated dumbbell shoulder press offers a more joint-friendly alternative while still training the same muscles.

If you don't have a weight bench at home, try dumbbell floor presses or push-ups. For pull-ups, especially if you're a beginner, I would recommend a strong resistance band to help you progress more easily.

Pendlay rows are best performed with heavy barbells, but if you're not 100% sure about your lower back, try standard dumbbell or kettlebell bent-over rows and dumbbells good mornings to build strength in that area before progressing to Pendlay rows.

Please bear in mind that you're working with heavy weights, so allow plenty of time to rest between sets; the heavier the lifts, the longer you need.

For anyone looking to get stronger without spending hours in the gym, this Royal Marine-inspired routine could be worth a closer look.

You’ve probably already come across the 10,000 kettlebell swing challenge, the 100 swings-a-day challenge and even the one-arm kettlebell swing challenge. And honestly? There’s a reason people keep coming back to swings.

They’re brilliant for building grip strength, firing up the posterior chain - your glutes, hamstrings, lats, core and spinal stabilisers - and getting your heart rate soaring at the same time. Few exercises tick quite as many boxes.

The problem is, as a fitness writer who’s always looking for ways to make training more effective (and varied), regular kettlebell swings can start to feel a bit repetitive. Hinge. Swing. Repeat. Even single-arm swings are still essentially the same movement pattern - just with one hand instead of two. That’s where split squat swings come in.

I first spotted the exercise on celebrity strength coach Michael Baah’s Instagram stories and immediately wanted to try it. After all, who wouldn’t want a kettlebell swing variation that also challenges balance, stability and the legs at the same time?

“It’s basically the ultimate combo,” says Baah. “I’ve taken two of the most hated exercises in the fitness world and smashed them together. Sounds terrible, works brilliantly.” Here’s why I’ve become a fan of the split squat swing.

How to do split squat swings

• To set up the move, hold a kettlebell in your right hand (Baah recommends starting lighter than you think) and place your right foot behind you on an elevated surface such as a bench.
• Keep your left foot planted firmly on the floor and lower into a split squat until your front thigh is roughly parallel to the ground. Your back knee should hover just above the floor.
• As you drive up to standing, explosively squeeze your glute and thrust your hips forward to swing the kettlebell up to shoulder height. Pause briefly, then lower back into the split squat as the kettlebell swings between your legs again.
• That’s one rep.

“Build up to eight to 10 reps and increase the weight slowly,” says Baah. “The key here is quality over quantity. Every rep should feel fast, explosive and controlled.”

According to Baah, the move develops the kind of explosive power that transfers well to sprinting, jumping and changing direction - making it useful for both sport and everyday strength.

Benefits of split squat swings

I love a lunge. In fact, I’m basically the queen of lunges - just ask my HYROX partner, Oris. It’s the one station where he gets a break, and we still come out on top.

So by combining a split squat with a kettlebell swing, you still get all the lower-body benefits of a split squat alongside the heart-rate-boosting cardio hit of a swing - but without the impact.

Split squats are also among the best exercises for runners because they build strength, stability, and control through the hips, knees, and ankles while challenging balance and core strength.

They’re also brilliant for exposing muscular imbalances before they turn into injuries, so add a unilateral kettlebell swing into the mix, and suddenly your core has to work overtime to stop you being pulled off balance.

“Crucially, you’re training anti-rotation and anti-extension strength,” says Baah. “That means learning to resist twisting or arching your back under load, which is exactly what keeps you strong, stable and powerful when you move fast or lift heavy.”

“They’re also preparing your body for real-life movement patterns,” he adds. “Think about it, most of the time you’re not standing perfectly still with both feet planted evenly on the floor.”

It completely changes the feel of the kettlebell swing, too. The movement becomes far more athletic and explosive, especially through the posterior chain.

And because you’re balancing in a split stance while controlling the swing, all those smaller stabilising muscles around the knees, ankles and hips get dragged into the action too. Honestly? It’s multitasking at its finest. Swing and lunge? You betcha.

My experience with split squat swings

Rarely have my quads, hamstrings and glutes burned this much during a kettlebell swing - and rarely have I had to brace my core so hard to stop myself from twisting or losing balance.

“If your glutes are burning, you’re doing it perfectly,” laughs Baah. “You’ll notice your glutes working harder than ever before, and your core will feel tighter and stronger too.”

That’s the difference with the split squat swing. The single-arm, split-stance position forces your core to work overtime to resist rotation. The kettlebell constantly wants to pull you sideways - your job is to fight it.

“It turns the movement from a full-body power exercise into a single-sided stability challenge,” says Baah. “It stops you cheating, forces your core and hips to work much harder to stop you falling over and lights up muscles that standard swings barely touch.”

And honestly? It’s every bit as chaotic as it looks. Your split squat stance has to stay solid because your legs are doing most of the heavy lifting, while the explosive hinge still needs to stay powerful and controlled. If your balance, mobility or core strength are off, this move exposes it pretty quickly.

But that’s also what makes it so effective.

You’re not just building stronger legs - you’re training balance, coordination, power and core stability all at once. It feels far more athletic than regular swings and carries over better to real-life movement, too.

Five tips for mastering split squat swings

1. Snap the hips, don’t lift the bell

“The key is to let your lower body create the force while your upper body guides the movement,” says Baah. “Snap your hips forward rather than trying to lift the kettlebell with your arms.”

2. Treat your arm like a rope

“Your arm is just a rope holding the weight,” says Baah. “Don’t pull with your arm or shoulder. All the power should come from driving your hips forward and squeezing your glutes hard at the top.”

3. Start with the kickstand version

“Keep your rear toe lightly touching the floor first,” advises Baah. “Only lift the foot fully once you feel stable and confident. And if you feel pain in your lower back, stop and check your form immediately.”

4. Keep your front foot planted

Make sure your heel and midfoot stay firmly connected to the floor throughout the movement. “Don’t let your weight shift onto your toes,” says Baah. “And keep your knee tracking over your toes rather than collapsing inward.”

5. Do them early in your workout

This move works best when you’re fresh. “It’s brilliant for priming the nervous system before a run or strength session,” says Baah. “It switches on your posture muscles, sharpens coordination and prepares you to move explosively.” Doing the exercise earlier in your workout also helps keep your reps sharp and controlled before fatigue kicks in.

Normal kettlebell swings are great - but I’m genuinely loving this variation and now include it in my workouts at least twice a week. As Baah puts it: “A normal swing is like driving with four wheels on the road. The split squat version is like popping a wheelie - same engine, but way more skill required.”

There’s something seriously impressive about walking into the gym, jumping onto a bar and pulling your chin above it with ease. It’s one of those exercises that instantly screams athletic, strong and seriously capable. The problem? Pull-ups are hard. Really hard.

I can barely manage one rep, and if I do, it’s usually one of those swingy, messy attempts that look more like a kipping pull-up than an actual pull-up.

Despite regularly strength training and weighing under 55 kg (~121 lbs), I still struggled to do pull-ups, unable to hoist my body weight up to the bar. Assisted pull-up machines and bands helped to a point, but eventually I hit a plateau.

I wasn’t getting stronger and still relied far too much on the support. Then I spotted the Beckhams, Victoria, doing negative pull-ups on social media, and it completely changed how I viewed the exercise.

Instead of focusing on the pulling phase, negative pull-ups train the lowering phase, also known as the eccentric part of the movement. Essentially, you jump up to the top position with your chin over the bar, then lower yourself down as slowly and under control as possible. Genius!

It sounds simple, but the slow descent creates an unbelievable amount of tension through the lats, upper back, arms and core. The longer time under tension helps build the strength and control needed for full pull-ups - and your muscles start shaking almost immediately.

But after swapping assisted pull-ups for negatives for just a few weeks, my upper-body strength, grip strength, and ability to control my body weight on the bar improved far more quickly than I expected. For the first time, proper pull-ups actually started to feel achievable.

Why negative pull-ups work

If you’re working towards your first pull-up, negative pull-ups, where you slowly lower yourself from the top of the bar, are one of the smartest exercises you can add to your training plan.

Research consistently shows that eccentric training, where muscles lengthen under tension, can build serious strength because muscles are able to handle more load on the lowering phase than on the lifting phase.

In fact, studies suggest people are typically around 40% stronger during the eccentric (lowering) phase than the concentric (lifting) phase.

In simple terms, lowering yourself slowly feels easier than pulling yourself up, making negative pull-ups the perfect stepping stone towards full reps. But the move does far more than simply build upper-body strength.

Negative pull-ups also improve body control, grip strength and core strength, while teaching your body what a proper pull-up should actually feel like. Over time, they can help improve your confidence on the bar.

There is more of a load on each motor unit of the muscle, so more tension is applied to the muscle fibres, which helps you to increase your strength.

How to do negative pull-ups

To perform a negative pull-up, stand beneath a pull-up bar with a box or bench nearby to help you reach the starting position. Step up or jump so your chin is above the bar, then slowly lower yourself down in a controlled manner, keeping your legs together, core braced, and body tight throughout the movement.

Focus on resisting gravity for as long as possible and maintain control all the way down until your arms are fully extended. Once you reach the bottom, step back onto the box or bench and repeat for the desired number of repetitions.

Top tip: Don’t just drop straight down. The slower and more controlled the lowering phase, the more strength you’ll build.

My experience with negative pull-ups

What surprised me most was how much negative pull-ups challenged not just my upper body but also my core and grip strength.

I managed just three reps on my first attempt before completely losing control during the descent and more or less flopping into a dead-hang position. I’m still not entirely sure what gave up first, my lats or my grip, but my money’s on grip strength.

That weakness had already been flagged during a recent LiveWell assessment with Pure Sports Medicine, where I performed a grip strength test using a hand dynamometer.

It's a device you squeeze as hard as possible to measure the force generated by the muscles in your hands and forearms. Let’s say my results were pretty average, and annoyingly, my negative pull-ups exposed that weakness even more.

The slow lowering phase demands constant tension through the forearms, shoulders, biceps, lats and core, and once fatigue kicks in, it's game over.

On every rep, I aimed to lower myself as slowly as possible, with the goal of eventually building up to a controlled 30-second descent, a benchmark many coaches use as a sign you’re close to achieving your first strict pull-up.

Within a couple of weeks of performing them to failure three times a week, I noticed better control of the bar, less torso swing, and a noticeably stronger grip. I’ve also started doing more farmer’s walks and heavy kettlebell swings alongside the pull-ups, and together they seem to be making a real difference.

• Fitness expert recommends the ultimate 4-week pull-up programme for beginners

Instagram will forever be the source of redundant life, health and fitness advice, but now and again, you'll stumble upon some content that, even if not changing, will help you put things into perspective.

Recently, I saw a couple of clips from everyone's favourite urine connoisseur, Bear Grylls, and, to my surprise, found his approach to fitness and longevity rather relatable.

In a recent post that looked like a short clip from a presumably lengthy podcast session, the explorer-cum-TV-presenter shared his simple morning routine that anyone in their early fifties should be able to follow.

Built before breakfast

"25 pull-ups, 50 press-ups, 75 squats, and 100 sit-ups – it takes about 10 minutes," he said in the video, referring to his morning routine that not only keeps him fit at the ripe age of 51 but also sets him up for the day.

As someone who might not be Grylls' age (I'm 42) and a fan of bodyweight workouts, I can fully stand behind this quick routine.

Of course, if you've never done any exercise before and, at the age of 50, decided to do this workout, you'll have a hard time getting to a stage where you can "bang out" (Grylls' words) 25 pull-ups in quick succession.

That said, bodyweight moves such as push-ups and pull-ups might feel daunting at first, but once your body gets used to the load, they become a lot easier to perform.

The long-road rep count

Personally, I find (clean) pull-ups the hardest to master. At some point, I toyed with the idea of mastering muscle-ups, but I gave up on the project a while ago. I have a long body and big legs – my arms just aren't strong enough to manage that exercise.

I'm not alone. "When I started doing it, I couldn't do 3 pull-ups," Grylls says in the video. "I was like, wow, this is hard. And now, actually, I now use a weighted vest, and I'm banging out the 25 pull-ups."

Again, Grylls might not be doing 25 pull-ups in one go; it's likely he does sets of 5 in quick succession. Regarding the weighted vest, I wouldn't rush to get one until you can comfortably churn out a few back-to-back sets of pull-ups without assistance.

It's not like I don't use one for my workouts. The Omorpho G-Vest has been a staple in my home workouts for years, and I put it on for squats and press-ups. The weight distribution is sublime, and I can also use it for cardio, like running.

If anything, I would recommend getting a few pull-up-friendly resistance bands to help you get started. Loop the band around the bar and put your knee over it – that will help you bounce back at the lowest point of the movement.

Fitness that ages well

Will Bear Grylls' 10-minute morning routine get you jacked in a month? Unlikely, but it will help your joints and body stay in shape.

I'd recommend breaking the workout down into rounds. For example, do 5 pull-ups, 10 press-ups, 15 squats, and 20 sit-ups, then rest for a minute or two before doing the round again.

I would also highly recommend spending 5-10 minutes warming up. If you aren't completely out of shape, you'll be able to blitz through the first half of the exercises without a warm-up, but your muscles and tendons won't be in good shape the day after.

Otherwise, no notes, Mr Grylls. His is a simple, equipment-free workout that does what it says on the box. It might take you longer than 10 minutes to complete, but the session will help you stay strong as you get older.

"If I keep doing it, I'll be 95, God willing, still able to do it," Grylls adds. After all, if Ghostbusters star Ernie Hudson can do 100 push-ups a day, there is no reason why you can't either.

Most men over 50 don't need a fancy workout programme – what they need are strength benchmarks that offer realistic targets for them to work towards.

Because if you can't lift your own bodyweight, push yourself off the floor, or carry heavy loads comfortably, everyday life starts getting harder faster than you'd think. The stairs, the garden, and the weekly shop require a baseline of functional strength that most men should be training for.

These aren't unrealistic weights designed to impress your mates on the gym floor. Instead, we'll focus on functional strength benchmarks here, the kind that protect your joints, preserve muscle mass and keep you genuinely independent as you age.

Strength coach David Getz, known online as @fitover50man, puts it simply: “Train for strength. Train for longevity. Train so life never feels heavy.” Here are the six moves he recommends every man over 50 should be able to do - and the numbers you should be hitting.

The six moves every man over 50 should be able to do: The benchmarks

1. Deadlift (1.5x your bodyweight)

The first move you should be able to do if you’re a man over 50 is to deadlift. This compound move is the ultimate test of full-body strength, training your posterior chain, your grip and core stability in one movement. More importantly, it reflects real life: lifting luggage, moving furniture or picking something heavy up safely from the floor.

For men over 50, the ability to hinge at the hip and bend down to pick something heavy from the floor is essential. The benchmark for a deadlift is 1.5 times your bodyweight for a single rep. If that feels tough, start lighter and focus on perfecting your form before adding weight.

2. Goblet Squat (50% of your bodyweight)

The goblet squat is one of the most joint-friendly lower-body exercises you can do, making it ideal for men over 50. Holding a dumbbell or kettlebell at chest height forces you to stay upright, protecting the lower back while building strength in your quads, hamstrings and glutes. The benchmark is to perform a goblet squat with a weight equal to 50% of your bodyweight.

“This isn't just about leg strength, it's about quality of life in your second half, that gives mobility, balance and the kind of lower body power that’s better than your first,” says Getz. Leg strength also helps you take the stairs with more confidence and do things like help you get up from the couch more easily.

3. Push-Ups (20+ consecutive reps)

Before you reach for the bench press, ask yourself this: Can you push your own bodyweight off the floor 20 times without stopping?

Because if you can't, you have work to do. The push-up is a true measure of upper body and core strength, and 20 consecutive reps is the number every man over 50 should be working towards.

The beauty of the push-up is that it requires nothing but floor space and commitment. Better still, the ability to push and control your own bodyweight transfers directly to real life. Opening heavy doors or getting yourself up from the floor are some of the everyday physical tasks that get harder the moment you stop training for them.

4. Pull-ups (5+ reps)

"Most men over 50 don’t realise they’re losing strength every year,” says Getz, and pull-ups are arguably the best test of relative upper body strength there is. If you can pull your full bodyweight up and over a bar five or more times, your back, biceps and grip strength are in great condition.

For men over 50, pulling strength like this supports posture, protects the shoulders and keeps your upper body in great shape. Five reps is the benchmark, and if you're not there yet, inverted rows and assisted pull-ups are a great place to start building towards it.

5. Farmer's carry (50lb dumbbells)

Pick up two 50lb dumbbells, stand up straight and walk. It sounds simple, but the farmer's carry is one of the most brutal tests of full-body strength and conditioning you'll ever attempt. It'll work your grip, your traps, your core and your cardiovascular system all at once.

More importantly, it directly mirrors real life: carrying shopping, luggage, or anything else that life requires, you can do so with greater ease. If you can farmer's carry 50lb dumbbells with control and composure, life should feel lighter.

6. Overhead press (50% of your bodyweight)

Shoulder strength helps you reach what’s up high. Being able to press half your bodyweight overhead requires strong shoulders, core stability and joint control - and it’s one of the first abilities men lose if they stop training. Get this right, and you'll have the shoulder health and upper body strength to stay active and injury-free for years to come.

The six moves every man over 50 should be able to do: The takeaway

After 50, muscle loss, also called sarcopenia, accelerates, and strength becomes one of the biggest predictors of long-term independence. Hit these numbers, and you’re not just staying fit - you’re future-proofing how well your body moves for decades to come.

“Being over 50 isn’t an excuse,” says Getz. It’s a call for discipline and consistency. The same consistency that builds muscle also builds resilience in life and leadership.

Fitness after 50 isn’t about chasing youth - it’s about ‘training now, so you’re not the one getting helped out of a chair. This isn’t just about muscles. It’s about staying independent,” he adds.

You don’t need an intense workout to counteract hours spent sitting at a desk. In fact, it’s often the last thing your body needs. Poor posture can lead to tension in the neck, shoulders and upper back, and it’s becoming increasingly common for people working long hours at a desk.

According to a survey¹, online searches for “how to correct bad posture” have increased by 40% in the first few months of 2026, while searches for “how to fix bad back posture” have surged by 100%.

The same survey found that 50% of workers say muscle pain or discomfort affects their productivity, with those impacted losing an average of two hours per workday, the equivalent of a full working day each week. Meanwhile, 62% report experiencing neck pain from working at a desk.

Fortunately, this simple 15-minute workout from online coach Maximilianmoves is designed to help undo some of the effects of prolonged sitting.

How this workout can help undo the effects of sitting

“Sometimes, slower and more controlled movement is exactly what your body needs,” says Maximilian. This 15-minute kettlebell mobility flow is designed to open up tight hips, release tension through the spine and shoulders, and get your heart rate up at the same time.

“Think fluid, elegant movements, which are the best way to un-stiffen a body that’s been locked into the same patterns for years,” he says. It’s a refreshing approach, particularly as kettlebells are more often associated with explosive exercises like swings and snatches.

Maximilian shows that moving with a single kettlebell can help you explore deeper ranges of motion safely while building strength through those positions, something that’s especially useful if you’ve been sedentary for most of the day.

The moves

Shared on Maximilian's Instagram as a simple “after-sitting reset” session, the flow uses slower reps, longer holds and controlled breathing to improve movement quality while still helping you burn calories. Even better, it only takes 15 minutes to complete.

The demonstration uses a 24kg kettlebell, but you can scale the weight depending on your experience level. You can even use dumbbells or any other weights you feel comfortable with. Focus on moving slowly and staying in control throughout each exercise.

Here’s what the flow includes:

• Kneeling rotations: opens up the spine while encouraging mobility through the hips, feet and ankles.
• Overhead kneeling lunge to adductor stretch: targets tight hip flexors and inner thighs whilst improving shoulder stability.
• Glutes and chest opener – boosts circulation through the hips and counteracts rounded sitting posture.
• Butterfly stretch: boosts circulation to the hips and releases tension through the inner thighs and groin.
• Deep squat with neck rotations: improves ankle and hip mobility while easing tightness in the neck and traps.

This short routine encourages functional movements that help lubricate your joints and support the body working more naturally. “When you train with the right movements, you’ll build real strength, real control and real power," says Maximilian. The byproduct? "A body that moves as well as it looks,” he adds.

¹ Research carried out by OnePoll on behalf of Complete Pilates

In most strength routines, the push-up is the go-to move for building upper-body strength. It strengthens the chest, shoulders and triceps, improves core stability and requires no equipment. But like any exercise, sticking with the standard version will only take you so far.

Sometimes you need to take things to the next level, which is where the tiger push-up comes in. This more advanced variation shifts the emphasis towards the triceps and shoulders while increasing the demand on your core and coordination, making it a smart upgrade if you’re ready to take your upper-body strength further.

What is the tiger push-up?

“The tiger push-up - also called a Russian push-up - is one of my favourite advanced push-up variations,” says Meghan Callaway, Instagram’s pull-up and muscle-up coach. “This exercise requires a lot of triceps strength, lumbo-pelvic stability, and shoulder and scapular controlled mobility, almost like a moving plank.”

Because the movement involves lowering from your hands onto your forearms and pressing back up again, it challenges your body in a completely different way from a standard push-up, helping build strength, endurance, and control throughout the upper body.

How to do a tiger push-up

• Start in a push-up position with your shoulders stacked directly over your hands.
• Lower your forearms and elbows towards the floor while keeping your elbows tucked close to your sides.
• Once you’re in the bottom position of your push-up, press your body slightly backwards so your forearms make contact with the ground.
• Pause for a second, before pulling your body forward again so your elbows move back over your wrists and your forearms return to a vertical position.
• Once there, press back up powerfully through your triceps to return to the start position.
• If the movement feels difficult at first, begin from the bottom position with your forearms already on the floor and practise pressing up from there, or perform on your knees.

Tiger push-up do’s and don’ts

• Dos
• Keep your elbows tucked as you descend.
• Brace your core and squeeze your glutes.
• Lower until your forearms fully contact the floor.
• Press back up using your triceps rather than your shoulders.
• Don’ts
• Ignore wrist discomfort - elevate your hands slightly if needed.
• Let your hips drop or flare outward during the press.

Five reasons to add tiger push-ups to your workout

1. They seriously challenge your triceps

The tiger push-up places emphasis on the lateral head of the triceps and serves as a bodyweight alternative to cable push-downs. Because the move also includes a standard push-up after the initial lowering phase, you’ll still train the chest as you would with regular push-ups. The caveat, however, is that your triceps will fatigue sooner, so you likely won’t be able to perform as many repetitions.

2. They strengthen your core

Your body must stay rigid throughout the transition from forearms to hands, meaning your core works overtime to stabilise the movement and keep your body in a straight line from your head to your heels. It’s also an advanced exercise that challenges coordination and balance.

3. They improve shoulder stability

Moving through multiple pressing angles helps develop stronger, more controlled shoulders. “The key is not to sink into your shoulders or allow your body to collapse towards the ground. This will be one of the most challenging components of the exercise,” says Callaway.

4. No equipment required

Like standard push-ups, they can be done almost anywhere, making them ideal for working your triceps, chest, shoulders and core from your living room, the gym or outdoors.

5. They build coordination as well as strength

The hand-to-forearm-to-hand transition challenges timing, control, and body awareness in a way traditional push-ups don’t. The tiger push-up also increases time under tension because it combines two movements. As a result, your muscles stay under load for longer without needing to increase volume.

Even after a few weeks of practising them, the tiger push-up can feel humbling - even for experienced lifters. Focus on lowering your torso in a straight line and pressing back up by hinging through the elbows rather than the shoulders.

If you need to (like me), start by practising the move on your knees. If, on the flip side, it feels as easy as a close-grip push-up, you’re probably not moving through the full range of motion, so try and try again. This one's not easy.

When Chris Hemsworth needs a fast, effective workout, he doesn’t overcomplicate things. Let’s be honest, he has far better things to be doing, like shooting blockbuster movies or running his fitness app, Centr.

Instead, he likes to hit as many different muscle groups as possible with a barbell complex, a sequence of compound moves performed back-to-back without putting the bar down.

This type of workout builds strength, improves overall endurance, and elevates your heart rate, making it ideal when your schedule is tight, but you still want a workout that hits in all the right places.

While Hemsworth uses a barbell, the workout can also be done with two dumbbells, or, for more flexibility, using adjustable dumbbells.

After all, not everyone can curl an Olympic barbell, which weighs 20kg (~44lbs)!

How the workout works

This 8-move routine targets the entire body in one continuous flow and can be completed in under 20 minutes.

“This one’s a monster and not for the faint-hearted. Take it at your own pace,” says Hemsworth.

Grab your one piece of equipment (the barbell) and perform each exercise consecutively without putting the bar down.

Rest for 60–90 seconds after each round, and repeat for 10 rounds in total (if you can!).

The moves

• Bicep curl x 10: This upper body move will improve arm strength, grip strength and your overall arm definition.
• Overhead press x 10: This exercise is great for building defined, rounded shoulders, whilst working your triceps and upper body stability.
• Tricep extension x 10: Tricep extensions stretch and strengthen the entire tricep muscle whilst reducing tension on the elbows.
• Squat x 10: This lower-body exercise will strengthen your legs, glutes, hamstrings, and core.
• Bent-over row x 10: This move is great for building upper-back strength and improving posture.
• Lunge (right) x 10: This single-leg move improves unilateral strength, balance and hip stability.
• Lunge (left) x 10: Again, a single-leg move that boosts coordination, balance and core strength.
• Standing twists x 10: This rotational core move will work your obliques and your torso control under load.

When it comes to barbell complexes, remember not to go too heavy with the bar.

You’ll do around 80 reps per round, so you'll fatigue very quickly. The goal is smooth, consistent movement and to hit all your reps with good form - not maximum weight.

“Strength isn’t built overnight, it’s built one rep at a time,” says Hemsworth.

Why barbell complexes work so well

Barbell complexes combine strength training and cardio into one efficient session.

Because the bar never leaves your hands, your muscles stay under tension while your heart rate stays elevated.

Barbell workouts like this also combine multiple lifts into a single continuous sequence, building strength, conditioning, and efficiency simultaneously.

They create time under tension and minimal rest, which drives adaptation in both the muscle and cardiovascular systems.

In less than 20 minutes, you’ve trained strength, endurance, and mental toughness without machines or moving from one piece of equipment to another.

This makes complexes ideal if you’re short on time but still want a full-body workout that builds muscular endurance, mental strength and burns serious calories.

Start with a manageable weight, prioritise form over speed, and you’ll get maximum benefit in minimal time.

If you’re looking for more barbell workouts, check out this five-move workout to burn fat and boost strength.

For something more technical, you can learn how to master the barbell power clean, a compound exercise that works the full body, especially the glutes, core, quads, hamstrings, adductors, shoulders, and forearms.

There’s a new trend in town, and it involves doing 50 jumps as soon as you wake up. Why? Aside from waking you up (and everyone else in the house), the latest TikTok fitness craze is said to help with lymphatic drainage, improve your mood, boost energy and increase motivation. Basically, it gets you up and moving.

The thing is, I already get most of these benefits first thing anyway. I roll out of bed and head straight to the gym. So, as part of my warm-up, I committed to the challenge, but swapped the jumps for 50 squat jumps.

I train early because it helps with consistency and gets my movement done before life gets in the way. So 50 squat jumps? No problem. Here’s what I found.

Why you should wake up with 50 squat jumps

“The main reason for jumping 50 times in the morning is that you’ll feel better,” says Kathryn Smith, the creator of the ‘50 jumps’ trend, who is also a Surgical Athletic Trainer.

"It also increases heart rate, which boosts your circulation. It wakes up your cardiovascular system so it can continue working properly throughout the rest of the day.

It improves lymphatic flow, which helps clear your body of waste and enhances oxygen delivery to your muscles and brain to get things started," she says.

"It'll also give your body a sense of, okay, I'm ready to start my day”, because the choices you make upon waking can absolutely have a profound impact on your day.

So, being me, I thought: I already work out first thing anyway, and I don’t fancy just jumping up and down 50 times. I may as well do squat jumps to engage a few more muscles.

So I did. An old trainer used to get me doing 3 x 12 reps as part of my warm-up, so 50 shouldn't be a problem, and it wasn't.

The benefits of squat jumps

“Squat jumps are a fantastic plyometric exercise that target the muscles in your legs and will really ramp up your heart rate, says Maxwell Thompson, Academy Trainer and Personal Trainer at David Lloyd Clubs.

"Not only will they increase your explosive power and improve lower body strength, but they'll burn more calories than regular squats. When performed correctly, they can also prime your muscles and fire up your nervous system, ready for the session ahead."

How to do a squat jump

• Stand with your feet just outside shoulder-width apart, toes turned slightly out.
• Squat down with your weight in your heels, chest up high, making sure your knees are tracking over your toes.
• When you hit the bottom of your squat, squeeze your glutes and drive hard through your legs and heels as you launch straight up into a jump. Land softly, then use the momentum from landing to go right into your next squat.
• That's one rep.

I did 50 squat jumps a day for a week and here’s what happened

If you’re anything like me, plyometric, or jump training, isn’t always top of the list. Plyometrics hurt, and I won't lie, when doing 50 squat jumps, I felt it.

But I knew it would get easier, and I was fully aware of the benefits, so I set myself a challenge: one week of 50 squat jumps to wake up my body and start my workout. They wouldn't get forgotten then.

On day 1, I went all in: 50 reps in one go. Big mistake. My quads and lungs were on fire, and not in a good way. My jumps became lower and less powerful after about 30 reps, and I could feel my posture falter, as my chest fell forward, and my knees caved in.

So, on day 2, I changed my tactic and did 5 sets of 10 with a 30-second break. Way better. I could focus on form and explode with every rep, and make every rep count.

By day 3, my quads and glutes felt more ‘awake’. I was firing the jumps using my quads, squeezing my glutes at the top and then using my entire lower body to absorb the landing.

It still wasn't easy, but South African scientists reminded me that weight-bearing exercises, especially jumping, signal bone-building cells (osteoblasts) to lay down new bone tissue, increasing bone density and strength, which is especially important as bone density decreases after the age of 30.

At 43, it's vital for me to now start laying down strong bone foundations and thinking about the risks of osteoporosis, especially with pre-menopause just around the corner.

The rest of the week followed the same formula: short sets, strict form, and getting as much height as possible. Think, deep squat, explode up, point my toes like an airborne ballet dancer, and land softly.

Another thing that helped was using my arms. Swinging them up gave me more height on the jump, while bringing them down helped soften the landing and absorb the impact. It's a tactical move.

By day 7, I had my squat jumps to perfection, and they had earned their place back in my regular routine; who needs regular jumps when you can get the benefits of a squat, too? The quad burn alone was worth it. Plus, the added cardio blast and coordination were a bonus.

Will I continue? I sure will, but I won’t start adding weights or going sloppy with my form. If I want to vary the intensity, Thompson simply recommends “switching up the height of the jump from a couple of inches off the ground to a full tuck jump with the knees getting up into the armpits."

Squat jumps reward power, consistency and good form, and when you get them right, you'll fall into a rhythm that elevates your heart rate and improves cardiovascular fitness.

They really are an all-rounder and will only help with things like my running, and my first HYROX competition, but also looking good in a pair of skinny jeans, too, of course.

Let’s be honest: sit-ups aren’t the most exciting exercise. But ask most people for their favourite move for six-pack abs, and they’ll still choose them, a long-time favourite among beginner gym-goers.

Even though they are great to get the job done, sit-ups aren't ideal if you struggle with lower back pain or mobility issues. Another slight problem with sit-ups is that they primarily target the rectus abdominis (the ‘six-pack’ muscles), leaving the rest of the core relatively untouched. The core is so much more.

If you want to build a stronger, more functional midsection that supports better movement and less pain, Personal Trainer and Founder of the Grow Girl app, Hayley Madigan, suggests skipping the sit-ups and trying these seven kneeling exercises instead.

The benefits of kneeling core exercises

Madigan says: “It’s so important to improve your core not only for overall strength but also for posture, balance, stability, injury prevention and therefore longevity.

Just like standing core exercises, kneeling exercises create more of a stable base, so less bouncing, which means you’ll use more core control and less momentum,” she explains. Your core has to work extra hard to keep perfect form.

Kneeling also removes support from the lower body, forcing your core to work harder to stabilise you. The true test of core strength lies in your ability to transfer power through the body while keeping your torso stable.

For this workout, you can use a dumbbell, kettlebell, or, if you’re at home and have no access to any weights, use a small household item with a bit of weight. “When using a weight for core exercises, don’t go too heavy,” says Madigan.

“It’s important that your core does the work and that we control the movement, so choose a weight that challenges you but lets your core do the work without compromising form.”

For a decent core workout and serious results, it's about adding a spot of diversity to your approach. And don’t mistake bodyweight for being easy either.

When you work your core properly, properly engage by pulling your belly button into your spine, and slowing down each move, you’ll make the exercise safer, stop arching through your back and build even more strength. Slow and controlled really is your friend when it comes to core training.

Growing up, you probably heard it time and time again: Sit up straight. Don’t slouch. Fast forward to now, and most of us spend hours hunched over laptops, slouched over a steering wheel or glued to our phones.

The result? Tight shoulders, a stiff upper back and that all-too-familiar rounded posture that results in a dull ache by the end of the day. And the good news? It’s not permanent.

By strengthening the smaller muscles that pull your shoulders back and down, you can start to reverse the effects of sitting - easing tension, opening up your chest and making it far more comfortable to sit and stand upright. Enter: the face pull.

What are face pulls?

Like I say to my clients, don’t let the name ‘face pull’ put you off. You’re not pulling your face; you’re pulling a cable or resistance band towards it. Your forehead is the target.

“The face pull is easily one of the most underrated moves for building a strong, ‘bulletproof’ upper body,” says Maria Vazquez, NASM-certified personal trainer and Head of Training at MYWOWFIT.

“It primarily targets your rear delts, rhomboids and external rotators - the muscles that pull your shoulders back and down. Think of it as the ultimate anti-slouch exercise.”

Performed using a cable machine or resistance band, it targets the muscles across your upper back and shoulders. Simple, effective - and often overlooked. But not anymore.

Benefits of face pulls

Face pulls might not look like much, but they quietly tick a lot of important boxes, especially if you spend most of your day sitting. Hours at a desk tend to pull your shoulders forward into that rounded position, and this is where face pulls come into their own.

By strengthening the muscles responsible for pulling your shoulders back, they make it easier to sit and stand taller without constantly reminding yourself to fix your posture.

Face pulls also train external rotation, which improves overall shoulder stability and helps reduce the risk of injury, particularly if you’re lifting weights regularly or doing overhead movements. Over time, this added stability makes your shoulders feel more controlled instead of overworked.

At the same time, you’re building strength where it really counts in the upper body. Your rear delts, traps and rhomboids all get involved, contributing to a stronger, more balanced upper back that not only looks better but supports your posture in everyday life.

Another benefit that often goes under the radar is improved mobility. Because the movement takes your shoulders through a controlled range of motion, it helps keep the joint moving freely and efficiently, which can make other exercises feel smoother and more natural.

How to do face pulls

• Attach a rope to a cable machine and set it just above head height
• Stand facing the machine with your arms extended in front of you
• Step back slightly to create tension in the cable
• Raise your arms slightly so they’re angled towards the anchor point
• Pull the rope towards your forehead, keeping your elbows high and flared
• Squeeze your shoulder blades together at the top
• Slowly return to the starting position, maintaining control throughout

“When pulling the cable back, pull it towards your forehead, not your chin,” adds Vazquez. “As you pull, imagine peeling the rope apart and rotating your hands so your thumbs point behind you. That’s how you target your rotator cuff - not just turn it into an upright row.”

This is what happened when I did 100 face pulls every day for two weeks

My first session? I went too heavy. I ended up heaving the weight back, and when I couldn’t control the cable on the return, it yanked me forward. Not ideal.

Lesson one: face pulls aren’t about lifting heavy. If the weight is pulling you out of position, your rear delts and upper back won’t be doing the work properly.

“Use lighter to moderate loads and aim for higher reps,” says Vazquez. “If the weight is too heavy, larger muscles like the lats will take over, and you lose the benefit for the smaller shoulder muscles.”

Switching to a lighter weight made an immediate difference. I could feel the movement properly - that squeeze through my upper back at the end of each rep. Each rep felt smooth and controlled, and the next day (and the day after), I felt a deep ache across my upper back - especially through my shoulders and that spot between my shoulder blades.

As the days went on, I stuck to my reps - five sets of 20 face pulls at the start of every gym session, or at home if I couldn’t make it in. Yup, no gym? No problem. “You don’t necessarily need a cable machine,” says Vazquez. “You can perform face pulls with a resistance band looped around a sturdy door frame or bannister - just make sure the anchor point is at eye level or slightly above.”

By the end of the two weeks, I could clearly feel a difference. My posture was improving, my shoulders felt stronger, and I was starting to undo the effects of hours spent sitting with poor posture. I also improved my technique with each set - keeping my core tight, avoiding any swinging, and focusing on controlled reps.

Breathing helped too: exhaling as I pulled the rope towards my face, and inhaling as I returned to the start. I’ll be honest - I’m a sucker for anything that makes me stand taller (and look taller), so with every rep, I focused on driving my elbows out and squeezing my shoulder blades down and back. It felt good.

“This exercise is one of the fastest ways to open up your chest and make your posture look taller and more athletic instantly,” adds Vazquez - and I have to agree. A strong, athletic-looking back never goes unnoticed - especially as we head into the summer.

When I say I might have found a training method that does it all, I think I might actually be on to something, given that I’m no stranger to mixing up my workouts.

When you train six days a week, you have to. Variety keeps things interesting, and, most importantly, it keeps the results coming. So when I came across contrast training, I was intrigued and excited.

In layman's terms, contrast training is heavy resistance work followed immediately by an explosive movement. The result is a body that performs as well as it looks strong, athletic and powerful.

“It’s an underused method known for increasing both maximum force production (strength) and rate of force production (explosive power),” says Paul Goodey, certified personal trainer at Ultimate Performance.

“This can lead to improvements in athletic performance and neuromuscular coordination - meaning your brain and muscles communicate more efficiently - as well as body composition, because the movements recruit multiple muscles and demand a high amount of energy.”

In my opinion, it ticks just about every training box going, so let’s find out more about what it is, why it works, and how to try it yourself.

What is contrast training?

Instead of sticking to traditional strength training, such as a heavy set of resistance moves for two to six reps followed by a rest period, contrast training adds a plyometric movement immediately after the lift, combining both strength and power in the same sequence.

“The structure is simple: you pair a heavy resistance exercise with an explosive movement that uses the same muscles and movement patterns. That’s one contrast pairing,” explains Goodey. “Typically, you would perform three to five rounds of each pair.”

An example would be three to five reps of a heavy back squat, followed immediately by three to five box jumps using just your body weight.

“This is one of the most classic contrast training combinations,” says Goodey. “The heavy squat primes your nervous system so you can produce more force during the explosive movement, the box jump, which also trains explosive hip extension and power.”

“In performance science, this effect is often referred to as post-activation potentiation (PAP), where a heavy muscular contraction temporarily improves your ability to generate power.”

Why contrast training works

Contrast training reminds people that strength training isn’t just about lifting heavier weights, but also building a body that’s capable, powerful and ready to perform in the real world.

Heavy resistance exercises recruit large numbers of muscle fibres, "particularly fast-twitch fibres, which are responsible for high-force and high-speed movements, and the explosive movement encourages the nervous system to recruit those fibres more effectively,” says Goodey. Over time, this improves neuromuscular efficiency.

Another major benefit is explosive power, the kind you need for sprinting, jumping and quick changes of direction. Heavy lifts activate your largest muscle fibres, while the explosive movement that follows trains those fibres to fire quickly.

“It also helps build a more athletic, functional style of strength. Instead of simply lifting weights in a slow, controlled manner, you’re teaching your body to apply strength dynamically, which can improve coordination, balance and movement quality, says Goodey.

“So if you enjoy sports like running, cycling or football, the benefits can carry over into performance. Stronger muscles help absorb impact forces more effectively, while increased power can translate into faster acceleration, stronger strides and improved speed.”

A few other benefits include fun, variety, and saving time. Instead of having separate sessions for heavy strength training, plyometric training, and explosive power work, contrast training combines these modalities into a single structured workout

It's an extremely efficient approach for busy people who want results but don’t have hours to spend at the gym. It’s fun too, and a great opportunity to feel and train like an athlete.

A contrast training workout plan

Try these four classic contrast pairings, but you can also try some of your own. The most important thing is to use the same muscles and movement patterns.

• Squat → Box jump
  Back squat: 3–5 reps
  Box jump: 3–5 reps
• Chest press → Medicine ball chest pass
  Dumbbell chest press: 4–6 reps
  Medicine ball chest pass: 6–8 throws
• Deadlift → Broad jump
  Deadlift: 3–5 reps
  Broad jump: 3–5 reps
• Pull-ups → Medicine ball slams
  Weighted pull-ups: 4–6 reps
  Medicine ball slams: 6–8 reps

Perform 3–5 rounds of each pairing, resting 2–4 minutes between rounds.

My verdict on contrast training

Contrast training isn’t a method I’ve used before. I like lifting and jumping, but I have never combined the two in the same superset. It makes sense, and as a plateau-breaker or short training phase, I found it incredibly tough and incredibly effective.

Switching between heavy strength work and explosive movements makes workouts feel far more dynamic than traditional lifting. One moment you’re powering through a heavy set of deadlifts, the next you’re launching into broad jumps across the gym floor.

One of my favourite combinations was pull-ups followed by medicine ball slams. The taxing pull-ups (not my strongest move) fired up the large muscle fibres in my upper body and core, and the explosive slams forced those same muscles to contract quickly - sending my heart rate soaring.

As Goodey says, “One reason many people enjoy contrast training is the variety it brings to workouts. Just look at the popularity of HYROX and CrossFit. People clearly enjoy training that blends traditional strength work with explosive movements, and this is much the same.”

“If you’ve been lifting weights for years, traditional strength training can sometimes feel repetitive, but contrast training adds variety, intensity and a more athletic feel to a workout.”

It’s perfect if you’re looking for a new way to challenge your body, so get creative with your pairings and have fun.

If you’ve spent all day hunched over a desk, run a long session, or just feel tight from life, a quick stretch can feel like magic. But which moves are actually worth your time?

Dr Jordan Ashley, certified Yoga Instructor and Founder of Souljourn Yoga Foundation, says the pigeon pose is one of those exercises.

“Personally, I do it every single day,” she says. “If I had to pick just one stretch for the rest of my life, this is it.”

Dr Ashley says that nothing beats the pose for overall health, mobility, and stability, as it helps stretch the quads, hips, glutes, and lower back in one fell swoop.

"Not only is pigeon a gentle hip opener, but it’s also a forward fold, which is great for calming the parasympathetic nervous system, whilst enhancing flexibility and promoting overall well-being,” she adds.

How to do pigeon pose

• Stand at the front of your mat with your feet hip-width apart and your arms alongside your body.
• Exhale, and come into a standing forward bend.
• Inhale, and go into a forward lunge with the right leg forward and the left leg back.
• Exhale, and place the outside of your right shin on the mat in front of you, with your right heel near your left hip.
• Place the left knee down on your mat with your left foot facing the ceiling.
• Place the palms down in line with your right foot. Inhale, press your palms into the floor, straighten your arms, and simultaneously elongate your spine. Open your shoulders and chest, lift your sternum, and look up.

“Keep your wrists in the same plane as the knee,” suggests Ashley, “and to make the pose less intense, angle your foot closer to your hip.”

“If your sitting bone doesn’t connect with the ground, place a blanket or pillow underneath, and you can also support your heart and forehead by placing a block underneath your sternum and brow bone.”

The benefits of the pigeon pose

If you sit all day, run, cycle, or feel that you live life in a chair, you’ll love pigeon. It helps prevent hip stiffness, improve mobility, ease lower back tension, and reduce the risk of strains or imbalances.

“Pigeon pose involves a deep stretch of the muscles surrounding the hips, including the hip flexors, external rotators, and glutes,” says Ashley.

“These muscles are often tight due to prolonged periods of sitting, lack of movement, or engaging in activities that involve repetitive hip motions like running or cycling,” she says.

As with other yoga poses, pigeon pose also encourages deep breathing and mindfulness, “helping to draw the focus inward and calm the mind,” says Ashley.

“It’s also great for posture, relieving tightness in the lower back and inviting energy to flow through the pelvis, low back, and inner thighs.”

How often should you do it?

“I would definitely recommend doing this stretch at least three times a week, starting with one minute and increasing to five minutes for a more yin-like variation,” says Ashley.

Have you ever been to a yoga class and found yourself clock-watching halfway through? Holding each pose can feel endless, and somehow, there’s still 45 minutes left of the class. Surely I'm not the only one!

Don’t get me wrong, I love the benefits of yoga, such as improved flexibility, a calmer mind, better balance, and more focus, but I don’t always have the time. For me, a 90-minute class is the equivalent of a long run, with some stretching thrown in for good measure.

So when I came across a US study showing that just 10 minutes of daily movement can significantly improve mood and reduce muscular pain, I was intrigued and set out to find a routine that would fit my schedule while still delivering results.

Mobility coach Trevor Shan's 10-minute routine provides a quick, simple, and surprisingly effective workout. Better still, it consists of only five moves that can be adjusted to match your current flexibility levels.

To start, stand upright. As you exhale, hinge at the hips and fold forward, keeping a soft bend in your knees. Hold for two minutes as you feel a stretch in your lower back, hamstrings and calves.

Next, move into a lizard stretch, holding for one minute on each side. Then transition to a seated 90/90 position to help mobilise your hips and hamstrings, whilst improving spinal rotation.

From there, lower into the sphinx pose for two minutes to open the chest and release tension in the lower back, before finishing with a one-minute lying spinal twist, focusing on slow, deep breaths to fully relax and release any remaining aches and pains.

Tips and equipment

This routine involves a fair amount of floor work, so a yoga mat is helpful. I used Lululemon's Reversible yoga mat as it’s grippy and comfortable. You’ll also need a bit of space - but not necessarily a gym. I did mine in my living room while watching TV in the evening.

“10 minutes is all you need. You don’t need a 90-minute yoga class,” says Trevor. “Not that those aren’t beneficial, but a consistent 10 minutes each day will take you much further than doing a few longer sessions each month. Imagine how your body will feel in 30 days.”

The benefits of this 10-minute yoga routine

This short routine proves that even a quick session can be incredibly effective when done consistently. A daily stretch is a simple way to reconnect with your body, check in with how you’re feeling, and ease any aches or tension.

“We should all be stretching for at least 10 minutes a day,” explains Trevor. “It’s not about becoming super flexible; it’s about maintaining basic human movement. Without it, we gradually lose mobility, which can lead to pain, poor posture, and reduced quality of life.”

How to fit it into your day

You don’t need a perfectly structured class or a full 90-minute slot to feel the benefits. For me, it’s about winding down in the evening with a few gentle stretches, such as the forward fold, the cobra, or a simple twist. “You’ll feel younger, looser, and lighter, instantly,” says Trevor, and I have to agree.

Most people finish their day tight, sluggish, and stressed, but the good news is that you can end yours relaxed, mobile, and reconnected with your body after a long day. It’s manageable, realistic, and most importantly, something you can stick to.

If you want to work your abs, you’ll probably default to sit-ups, planks or crunches. They sure are effective, but celebrity trainer Ben Bruno, who’s worked with the likes of Justin Timberlake and Jessica Biel, offers a smarter alternative.

I first spotted the move on his social media, and it immediately stood out. You start in a plank position with your hands on a barbell, then slowly roll it forward, extending your arms out in front of you, all while maintaining a neutral spine and avoiding any lower back arch.

Simple in theory, deceivingly hardcore in practice. It’s one of the toughest – and most effective – core exercises I’ve come across, demanding full-body tension and control from top to bottom, from start to finish. Here’s a bit more about the move.

The barbell roll-out is a compound movement that targets far more than just your abs. It works your deep core muscles, rectus abdominis, obliques, lower back, shoulders, arms and chest, hitting a lot of muscles for one exercise.

All you need is a barbell and, optionally, a yoga mat if you’re dropping to your knees. In fact, that’s exactly where you should start. Ben recommends mastering the kneeling version first, building up to 15 clean, controlled reps before progressing to the full plank variation.

“It’s quickly become one of my favourite core exercises that absolutely lights up the abs. The further you roll out, the harder it is,” he says in a post. “Think of it as a souped-up version of the ab wheel, with no special equipment required.”

How to do barbell roll-outs

• Place a barbell in front of you and grip it with both hands
• With both hands resting on the bar, and your arms and shoulders neatly stacked over your wrists, brace your core, then step your feet back one at a time into a high plank.
• Keep your hips level with your shoulders and your body in a straight line - think glutes tight, core braced
• Without letting your hips sag or pike, slowly roll the bar forward as far as you can while maintaining a neutral spine
• Pull the bar back in under control to return to your starting plank position.

Top tip: If your lower back starts to arch and your hips sag, then you’ve gone too far, so reduce the range and focus on control over distance.

Barbell roll-out alternatives

Not quite ready for full plank roll-outs? Scale it back. You’ll still reap the benefits of this serious core exercise.

Kneeling roll-outs

If the full plank version feels too challenging, drop to your knees. This reduces the load on your core while helping you groove the movement pattern.

You can also widen your stance slightly. The wider your base, the more stable you will feel. Start with them slightly wider than shoulder-width apart, then bring your feet closer together as your strength improves.

Shorter range ab roll-outs

You don’t need to hit full extension straight away. Roll the bar out halfway, then return to the start with control. Gradually increase the range as your core strength and stability improve.

Stability ball roll-out

A gym ball is a great option too. Like the barbell version, you’ll use your core to roll the ball out, but this time, start from a higher position, making it more accessible. That said, the unstable surface adds its own challenge; your core has to work harder to stay steady as the ball will want to wobble beneath you.

My verdict

Barbell roll-outs are brutally effective, and come with an ache you’ll feel for days after. The large range of motion places your abs under serious tension, especially in that fully extended position. As Ben says, your abs will be “too sore to laugh” after this one, and he’s not wrong.

What sets this move apart is how it challenges both the eccentric (rolling out) and concentric (pulling back in) phases, increasing time under tension and driving greater core development, particularly in the rectus abdominis.

But this isn’t just about carving a six-pack. The control and full-body stability required make it a true core-strength exercise, not just an ab move. You’re building strength through your shoulders, reinforcing spinal stability, and improving overall control.

Because ultimately, you’re only as strong as your weakest link, and for most people, that link is the core.

As a personal trainer, former national gymnast, and avid gym-goer, I’ve worked with clients of all ages and abilities, and one truth always stands out: the most foundational movements deliver the biggest results.

Before worrying about fancy equipment or trending workouts, I ask every client to master five simple exercises, the same ones I prioritise myself. Together, they build real-world strength, improve mobility, support better posture, and help prevent injury, all while being beginner-friendly.

If I could only do five exercises for the rest of my life, these would be them. Moving well doesn’t have to be complicated.

1. Squat

The key to getting stronger is focusing on compound movements, which involve multiple joints and muscles working together. This is exactly what the squat does, and it's one of the purest tests of strength, targeting the hamstrings, glutes, quads, core, and lower back all at once.

Once you’ve mastered it: Goblet squats, squat jumps, front squats, overhead squats, squat-to-press – the list goes on.

2. Deadlifts

Multi-joint, compound movements recruit the most muscle fibres, and that’s why the deadlift is such a powerhouse. It’s perfect for stiff hips, inactive glutes, and the lower back. Plus, because you’re working from a stable base, once your form is spot-on, you can really load up the weight safely.

Once you’ve mastered it: You can then explore a range of deadlift variations, including Romanian deadlifts, single-leg deadlifts, and sumo deadlifts. The great thing about deadlifts is that once your technique is solid, you can progressively add weight; a brilliant way to build muscle and get stronger and leaner.

3. Push-Up

Being able to move your own body weight is one of the best signs of strength. It’s not easy, but for beginners, you can modify it by elevating your hands on a step or even against the wall: the higher your hands are, the easier it is. Whatever your level, push-ups work all the pressing muscles in your upper body, including your chest, shoulders, and triceps.

Once you’ve mastered it: Try plyometric push-ups to engage fast-twitch muscles, feet-elevated push-ups to target the chest more, or medicine ball push-ups, where you place one hand on the ball for more depth and challenge. Mastering push-up variations also improves strength and form for dumbbell or barbell chest presses.

4. Deadbug

This exercise engages and stabilises the core without the need for sit-ups. Many of my clients find sit-ups tricky, and they can’t figure out why they can't raise their torso up. Instead, the deadbug builds a strong, controlled core safely, which then translates to a stronger foundation for many of your other compound moves, like the squat and deadlift.

Once you’ve mastered it: Hold a medicine ball overhead to add resistance or add dumbbells, as you reach your opposite arm and leg out to challenge your coordination and control. Once you’ve built a strong base with the deadbug, sit-ups will feel much easier and safer to perform.

5. Dumbbell bent-over row

Our back muscles are capable of lifting a lot, and in my opinion, a strong back is vital for good posture, both in and out of the gym.

The bent-over row is a pulling exercise that targets all the posterior muscles in your upper body, including the back, shoulders, and biceps. It also requires your legs and core to engage to maintain a strong, stable position.

Once you’ve mastered it: Swap dumbbells for a barbell, use a cable machine, or try kettlebell variations like gorilla rows or renegade rows. Increasing your rowing strength also helps with pull-ups, farmer’s carries, and other functional lifts.

Why these 5 exercises matter

The key to a sustainable, effective workout routine is building a solid foundation of exercises that target all major muscle groups. If you’re a beginner or if you’re getting back into the gym after a break, focus on these five moves, and over time, they’ll start to feel easier and build confidence, which is when the fun really begins.

You can progress by increasing weight, trying advanced variations, or experimenting with entirely new exercises - and then the gym suddenly becomes more varied, more effective, and, most importantly, more enjoyable. The world is your oyster!

A new Instagram post from Ben Bruno, longtime personal trainer to Justin Timberlake, offers a rare look at how the global star keeps himself in shape in his mid-40s.

It’s a rolling montage of work that prioritises movement quality, resilience and repeatable effort, which is exactly what you’d expect from someone who has to perform night after night.

As shared in the post, Timberlake, who turned 44 this year only a few days ago, has trained with Bruno for well over a decade, and this long-term relationship shows in the programming.

Rather than chasing maximal lifts or aesthetic shortcuts, the exercises shown revolve around staying strong without getting hurt, maintaining conditioning without pounding joints, and keeping mobility high enough to move freely on stage (and in life).

Several clips suggest a strong emphasis on lower-body conditioning, with heavy sled pushes featured prominently.

This is a staple in athletic training because it delivers a brutal cardiovascular hit while keeping impact low, making it a go-to move for people who can’t afford sore knees or ankles halfway through a tour.

The pace and load suggest this isn’t just warm-up work, but a key part of Timberlake’s engine-building.

Upper-body work with a purpose

Upper-body strength appears to be trained with the same pragmatism. Ring rows (with a heavy ball balanced on his extended legs!) and Landmine press variations place the shoulders under load.

Elsewhere, dumbbell pressing from the floor and the hollow-body position hint at integrated core training, where the trunk does as much work as the arms.

There’s also a clear mobility thread running through the session, with deep hip and thoracic stretches using a resistance band, likely for preparation or recovery.

For someone whose job involves rotation, lateral movement and explosive changes of direction, keeping the hips and upper back moving well is non-negotiable.

In the post, Bruno emphasises that nothing they do is particularly fancy, "but consistent hard work."

This approach has allowed the singer to train through world tours, film roles and injuries without dramatic peaks and crashes.

Timberlake has never been loud about his fitness routine, but posts like this underline why he’s often cited quietly as one of the better-trained performers in pop.

At 44, his goal is to keep delivering high-energy performances year after year, and this kind of training is exactly how you do it.

Staying strong into later life doesn’t always require a gym membership, heavy weights, or complicated training plans, and Ernie Hudson is living proof.

The 80-year-old actor, best known for his role in Ghostbusters, recently appeared in a USA Today video where he discussed his surprisingly simple daily workout routine.

Despite his age, Hudson says he completes at least 100 push-ups every day, without ever setting foot in a gym.

He typically knocks out a set of push-ups first thing in the morning, then spreads the rest across the day in short bursts.

In the interview, Hudson mentions that it takes him the whole day to do 100 push-ups, not minutes or hours. Even so, it's incredibly impressive for a man his age (or even half his age) to complete that many each day.

And it's not just push-ups, either. Hudson also incorporates bodyweight squats to keep blood flowing through his legs.

His emphasis isn’t on numbers, load, or progression, but simply on moving regularly and keeping his body working.

“At this age, it’s more important to be flexible,” he explains, adding that his focus is on staying capable and presenting well for the work he continues to do.

An argument for consistency

It's not the first time Hudson talked about his workout routine and philosophy.

In a 2024 Men’s Health profile, he outlined a weekly schedule that included coordination and balance work, Pilates for mobility, and strength training with a trainer three days a week, plus walking on non-training days.

It's worth noting that the actor's aim isn't to have Chris Hemsworth-like muscle mass.

Instead, he frames exercise as daily maintenance to support independence and quality of life, rather than aesthetics or performance.

In the interview, he references working with a close friend who relies on a walker, describing it as a wake-up call. “Ageing is inevitable,” he says, “but in the meantime, let me do what I can do.”

Hudson also points to discipline as the real secret behind his routine. He argues that setting achievable goals (and actually sticking to them) reinforces a sense of capability.

Miss them too often, and something starts to erode. “Just being consistent is really important,” he says.

From a health and longevity perspective, that philosophy lines up neatly with expert advice.

Regular bodyweight training helps preserve muscle mass, joint function, and bone density, all of which tend to decline with age.

Short, frequent bouts of movement are also easier to recover from than longer, more intense sessions, lowering injury risk while keeping the habit sustainable.

[via Today.com]

January is a funny ol' time for "getting fit". Everyone’s on a health kick after the festive celebrations, so the gyms are rammed with people chasing that "new year, new me" mantra - all while being too skint to splash out on fancy home workout gear.

If that’s you, no judgement - but there is an alternative. Like this body weight-only full-body workout that you can do it in your living room, a hotel room, or basically anywhere you’ve got enough space to lie down and regret your life choices for a bit.

It’s designed to hit your whole body - legs, glutes, core, chest and shoulders - using just your bodyweight, with a mix of strength moves and higher-tempo exercises to get your heart rate up.

The routine comes via fitness trainer shainamarie.b on Instagram. The idea is based on doing each move for a set number of reps, repeating for a certain number of rounds, and keeping your rest tight enough that it feels like a workout - but not so tight that your form falls apart.

A quick note before you start: the rep schemes below are written exactly as shared (for example “10x5” means 10 reps for 5 rounds). If that sounds like a lot, just scale it down. Even two or three rounds will still get the job done.

Here’s the workout

• Good Morning to toe-cross taps - 10 reps x 5 rounds
• Pike push-ups - 12 reps x 5 rounds
• Pop squats - 12 reps x 4 rounds
• Wide push-ups - 10 reps x 4 rounds
• Side plank rotations - 20 reps x 4 rounds
• Bodyweight hip thrusts - 12 reps x 4 rounds
• Jump squats - 15 reps x 3 rounds
• Push-back push-ups - 10 reps x 3 rounds

shainamarie.b’s suggestion is to do the first few exercises on their own for all rounds, then group the last four moves into two supersets.

A simple way to structure that is:

Block 1
Good Morning to toe-cross taps - 10 reps
Repeat for 5 rounds

Block 2
Pike push-ups - 12 reps
Repeat for 5 rounds

Block 3
Pop squats - 12 reps
Wide push-ups - 10 reps
Repeat as a superset for 4 rounds

Block 4
Side plank rotations - 20 reps
Bodyweight hip thrusts - 12 reps
Repeat as a superset for 4 rounds

Finisher
Jump squats - 15 reps
Push-back push-ups - 10 reps
Repeat for 3 rounds

Rest just enough to keep your reps clean. If you’re newer to training, take 30-60 seconds between rounds. If you’re more experienced, try to keep it closer to 15-30 seconds, especially on the supersets.

Regressions if you need them

If pike push-ups or push-back push-ups are a bit savage, elevate your hands on a sofa or bench, or drop to your knees. For jump squats, swap to bodyweight squats if you’re trying to keep things low-impact. The point is moving well, not smashing yourself for the sake of it.

And if you want to make it harder without equipment, slow your reps down on the good mornings and hip thrusts, and add a pause at the top of each rep. It’ll light up your hamstrings and glutes in the best possible way.

If you enjoyed this workout, then make sure you give this other bodyweight workout a go – it’s a little more low-impact than this one, as you’re not working against the clock, and you get rests between exercises.

Alternatively, if building muscle is your main focus, then a fitness trainer has shared two bodyweight circuit workouts that can help you add on size instead.

In my entire gym and fitness career, I’ve probably racked up more hours in planks than I can count. Maybe even days.

Want to activate your core? You plank. Want to help prevent lower back pain? Plank again. Looking to improve your balance and posture? Yep - it’s plank time. The power of this move is real. It’s versatile, effective, and does far more than condition your core.

But here’s the thing: sticking rigidly to the traditional plank and chasing longer hold times only works one plane of motion. That’s why variety matters. Side planks challenge the frontal plane. Plank hip rotations hit the transverse plane. And now? The plank pass-through takes things to the next level.

How to do a plank dumbbell passthrough

• Start on all fours with a dumbbell placed to the right side of your body
• With palms flat, lift your knees and extend your legs into a high plank
• Keeping your head and spine in line and your back flat, reach across with your left hand and pull the dumbbell underneath your body to the left side
• With control, switch hands and pull the dumbbell back underneath you to the right
• Aim for three sets of 10 reps

Six reasons I swapped my standard plank for a plank passthrough

1. You won’t get bored

I’ll admit it - I get bored with traditional planks. That’s why I love variations like the plank dumbbell passthrough. You can play around with the weight of your best adjustable dumbbell (I’ve even tried it with a kettlebell) and challenge yourself with every rep.

How far can you place the dumbbell to the side? How still can you keep your hips as you reach and pull the dumbbell through? They’ll want to dip or rotate - resisting that is half the challenge.

2. You’ll work your upper body

This move engages your triceps, shoulders, upper back, and chest simultaneously while maintaining a solid plank position. But these aren’t the only upper-body muscles this move works. It’ll also work your lats and traps, as well as your chest and biceps.

And the fact that the goal isn’t just dragging the weight underneath you - it’s shifting your weight onto one side, lifting the dumbbell with the other, and transferring it without letting it touch the floor, means you’ll also recruit the smaller stabilising muscles in your shoulders and wrists, turning a core exercise into a full upper-body challenge.

3. You’ll work your lower body too

To stay stable during the plank pass-through, your lower body has to stay fully engaged. Squeezing your glutes helps keep your pelvis tucked, protecting your lower back and preventing your hips from sagging. Your quads and hamstrings also fire to maintain tension through the legs, while your calves and the smaller stabilising muscles in your feet work to keep you balanced.

4. You’ll hit your obliques

Pulling the weight from side to side forces your body to resist rotation, engaging your obliques, hips, and the deep stabilising muscles around your spine. Keeping these strong improves balance, posture, and control, helping you stay steady in everything from lifting and twisting to simply getting out of bed in the morning. Think plank meets Russian twist.

5. It’ll improve your posture

Many of us spend hours hunched over phones or laptops, which can lead to a rounded, often tight upper back. Holding a strong plank encourages a neutral spine, while passing the dumbbell side to side challenges balance and coordination. Together, they strengthen the muscles that help keep you upright and moving well.

6. It builds functional strength

Adding dynamic movement to a static plank is a powerful way to build functional core strength, which makes everyday movements easier. These types of exercises also improve mind–body connection, and once you get the hang of it, the movement feels fluid and empowering. Add it to your routine, and you’ll feel the difference quickly.

Farmer's Walk or catwalk? Sir David Beckham, known for his daily workouts and shredded physique, shows no signs of slowing down.

The ex-footballer, who regularly posts about his training regime, shared a video of himself doing a Farmers Walk under the watchful eye of his trainer, Bobby Rich, with his wife Victoria strutting behind him in heels.

The amusing post reminded me just how much I love this full-body strength exercise. If it’s good ebenough for the Beckhams, it’s definitely good enough for me.

What is the Farmer's Walk?

Simply put, the farmer's walk is one of the most functional strength exercises you can do. Grab a heavy weight in each hand – think dumbbells, kettlebells, a trap bar, or even a sandbag – and walk a set distance or for a specified time, keeping your posture tall and your core braced.

Deceptively simple, it’s brutally effective and one of the few exercises that mirrors real-life movement (a.k.a. walking) while building strength, stability, and endurance all at once.

The farmer's walk engages almost every major muscle group: forearms, grip, shoulders, traps, core, glutes, legs, and even the back and chest under heavier loads.

It strengthens your posterior chain, improves grip strength, and challenges your core stability while walking. And because it forces you to resist unwanted rotation, it’s an excellent anti-rotational exercise that protects the spine and improves posture.

Beyond strength, it also improves coordination, balance, and joint stability – think wrists, elbows, shoulders, hips, knees, and ankles – making it ideal for athletes and anyone looking to move more efficiently in daily life.

It can be used as a cardio finisher if you move lighter and faster, or a strength-endurance builder with heavy, slow carries. Basically, it’s functional fitness at its finest: building muscle, stability, and stamina simultaneously.

How to do the Farmer's Walk exercise

Stand with feet hip-width apart between two dumbbells. Hinge at the hips and knees, keeping a flat back, to grab the handles. Brace your core, and extend your hips and knees to stand tall, keeping your shoulders down and back, with weights by your sides. Walk forward in small steps, keeping the weights as stable as possible.

You can load light and move fast for cardio benefits, or go slow and heavy to challenge strength, endurance, and grip. Variations include walking with a weight overhead, walking backwards, or even using uneven loads, holding just one weight on one side to add an extra challenge and to engage stabiliser muscles even more.

Why the Farmers Walk deserves a spot in your workout

Add this to your next session, and you’ll quickly see why it’s a favourite of the Beckhams, and why it should be in yours too. It’s perfect for improving posture under load and building functional strength for everyday tasks.

It’s also great for boosting athletic performance, too, because unlike machines that isolate muscles, the Farmers Walk teaches your body to move with weight efficiently, making it one of the most practical, all-in-one exercises in the gym, or, if you’re brave enough, outside.

At 50, Sir David says his fitness goals are to stay lean, strong, and pain-free, and the farmer's walk is a simple, effective, and fun way to do just that.

Winter running – and January, in particular, requires a different mindset. But despite the season (and the cold), I don’t let anything stop me from hitting my weekly mileage.

I found that running the equivalent of a marathon every week keeps me accountable, gives me flexibility and builds consistency. I can do it all in one go, or split it across two, three or four sessions, depending on my schedule and energy levels.

What started as a personal challenge has quietly turned into a habit, and a very good one at that. I rely on variety and a bit of strategy to keep myself motivated when the days are short and the conditions are cold. Below are my best tips to help you keep moving this January and beyond.

1. Enter a race

January is a blank canvas, and a chance to lock in a year of races before motivation dips. Canterbury 10 will be my first of the year, followed by the London Landmarks Half, then the Royal Parks Half, and the Beachy Head Half.

By consistently ticking off 26.2 miles each week, I know I’m already in a strong position fitness-wise, with room to add more focused ‘race’ training as race day approaches.

Signing up keeps me focused and accountable. I’m also tempted by a few international races this year. Turning a race into a holiday is a great way to explore somewhere new, and once you’ve invested the time and money, you’re far more likely to commit and go all in. New York Marathon? Lisbon? Let’s see where I end up.

2. The 10-minute rule

I once interviewed Olympian and three-time London Marathon winner Paula Radcliffe, and one thing that stuck was her “10-minute rule”.

On days when motivation is low, she suggests committing to just 10 minutes of running. If it still feels wrong after that, you can call it a day and try again tomorrow.

More often than not, when you get out and run for 10 minutes, those endorphins will kick in, and you’ll feel more energised and want to carry on. You’re out anyway, so you may as well carry on, right?

3. Dress for the occasion

Winter miles are a whole different ball game when it comes to persuading yourself to run outside in the cold and dark. Get your kit wrong, and even the best intentions can quickly go out the window. In winter, it really is all about layers – and gloves! I’d much rather start warm and peel layers off as I go than spend the entire run nursing numb fingers.

Think a sweat-wicking merino wool base layer, a gilet topped with a lightweight windbreaker (or waterproof jacket), plus gloves, a hat, and fleece-lined leggings with thermal socks (maybe compression running socks, if that's what you like). The aim is simple: feel toasty enough that you don’t dread stepping out of the front door.

And don’t forget a headband with earwarmers, along with waterproof trainers. Fresh kit, especially new best women's running shoes, can reignite that excitement to get out and run.

Let’s be honest, you’re far less likely to lace up if your trainers are falling apart and have lost their bounce. Comfort, warmth and a bit of ‘new kit’ motivation go a long way in winter.

4. Join a club

There’s a reason run clubs have surged in popularity over the past few years – accountability is a big one. I run with the David Lloyd Running Club when I can, and I also train with a group every Wednesday night, sometimes on Sundays too.

It takes the thinking out of running. The route is planned, the pace is set, all you have to do is turn up. Those small commitments, and not wanting to let others down, create real momentum at a time of year when it’s very easy to talk yourself out of heading out the door.

5. Try the treadmill

Frigid temperatures, frosty pavements, and dark mornings aren’t always appealing, which is where my trusty treadmill comes in. Icy conditions are no good for speed sessions, and heavy rain is really not much fun, so if the weather is really not playing ball, then racking up some miles on the treadmill is totally allowed.

6. Play with your speed

Every week without fail, I’ll do some faster miles. Whether that’s 5-minute tempo blasts, some 400m intervals around the track or some hill running.

One of my favourite sessions is hill training, where you jog on the spot for 20 seconds, then run up the hill for 30 seconds and walk down for 60. I’ll repeat this for 28 minutes.

Jogging on the spot encourages high knees and fast arms, and blasting up the hill encourages a forward lean and forces better sprint mechanics.

This trains your body to generate more force and explosive power than running on flat ground. Sessions like these are a great way to mix things up - and what’s 28 minutes, right?

7. Do it early

I’m not a fan of evening runs. They mentally hang over me all day. And studies show that morning running is actually a better way to train. According to research in the Journal of Sleep, morning exercisers have a higher success rate than evening exercisers.

Deadlines, kids' sports commitments, and simply not timing my food and schedule right always tend to impact my evening run - and sometimes I simply can’t be bothered. If I do it in the morning, it’s done and ticked off for another day.

8. Focus on your breathing

One of the simplest ways I distract myself from the miles – and the cold – is by focusing on my breathing. I try to breathe through my nose with every step. That often means slowing the pace slightly at first.

And yes, it can feel strange initially, but nasal breathing encourages deeper, diaphragmatic breathing and can help improve breathing efficiency over time.

Try it on your next easy run: keep your mouth closed and rely solely on your nose to deliver oxygen as you move. It gets easier with each session, and over time, your breathing becomes more controlled and efficient, which can translate into better pacing and performance when it matters. After all, PBs are made in the winter.

9. Remind yourself daily of your goal

Not every training day will be sunshine and rainbows. In my experience, 6 am runs in the dark and cold aren't always fun, but I always feel proud of myself once it’s done, and progress mostly comes from discipline and consistency.

Whether you aim to run longer or faster, hit a weekly mileage target, or simply stay consistent, remind yourself of your why. All my friends know that I like to hit 26.2 miles a week. I’ve set it as a target on Strava and regularly share it on my social media too.

It keeps the goal front of mind and adds a layer of accountability. And every week I tick it off feels like a good week in my book.

Adidas has just unveiled the Dropset 4, its latest functional training shoe that’s trying to solve a very real gym problem - that most of us are wearing the wrong footwear for the job.

As part of its launch campaign, Adidas is claiming 7 in 10 gym-goers train in incorrect shoes, and to be fair, I see it all the time, people squatting in soft, marshmallowy runners and wondering why they feel wobbly.

T3’s review of the shoes' predecessor, the Dropset 3, earned the trainers a Platinum Award for exactly the opposite reason. It was absurdly stable - so grippy, that Active editor Matt Kollat joked it made his garage floor feel like Super Glue, making it a brilliant option for big lifts. The trade-off, however, was versatility - it was a strength-first shoe, not something you’d pick for hybrid workouts.

That’s where the all-new Dropset 4 comes in, with a massive focus on “runnability” - a not-so-subtle nod to the Hyrox-style training hype we're seeing right now. To add to this, Adidas claims its new shoe can take you from heavy deadlifts to box jumps and even short sprints (up to 800m) without feeling like you’re clomping around in clogs.

Built for hybrids

Adidas says the Dropset 4 mixes what the range is known for - controlled stability - with a bit more pop and versatility, which is what a lot of functional training looks like these days.

Underfoot, it uses the brand's Repetitor foam along the entire length of the trainer, which is designed to keep things stable while giving you consistent energy return when you’re moving faster.

There are also Energyrods inside, which are meant to balance stiffness and flexibility, supporting the heel in heavy lifts while giving the forefoot a more propulsive feel for more high-impact moves like jumps and skipping.

On the outsole, adidas has blended Continental rubber with Adiwear in a bid to give the shoe more traction and durability during loaded moves like sled pushes and weighted lunges.

The Footadapt sockliner is there, too, to improve “foot awareness” and balance, Adidas says - and the upper has a 3D haptic print layer to help with abrasion resistance while keeping your feet breathing so they don't turn into a sweaty swamp mid-session.

For the launch, adidas has gone all-out, backing the shoes with an ‘All You Need’ campaign that features a bunch of lifestyle influencers as well as competitive athlete Laura Horvath, who apparently wore the Dropset 4 to a major victory in Aberdeen in October last year.

The Dropset 4 functional training shoe goes on sale from today and can be bagged on Adidas' official store and selected retailers.

As winter settles in - and with a brand-new year underway - it’s easy to feel torn. You’ve got fitness goals to hit, but it’s cold, dark, and staying wrapped up at home feels far more appealing.

The problem? Progress doesn’t know it’s January. If you start skipping your cardio now, chances are you'll feel frustrated in a few weeks when your fitness dips - and it won’t take long either.

Research published in Frontiers in Physiology shows that it can take as little as 12 days to see a decline in cardiovascular fitness, and around three weeks for strength losses to appear. That’s really no time at all.

The takeaway? Don’t let the weather stop you from showing up - which is where this five-move cardio workout by Instagram’s Fitness Coach @MattyCFox comes in.

Why do this 5-move cardio workout?

A solid cardio workout elevates your heart rate, recruits large muscle groups, and sustains intensity long enough to challenge your cardiovascular system and get your heart rate pumping. This session ticks all three boxes.

You’ll need just one kettlebell and some space. Training at home? You can adapt the movements to bodyweight, but using a best yoga mat is recommended to protect your joints during high-impact exercises.

The workout

This session combines familiar movements - squats, hops and burpees - with clever variations to keep things challenging. It’s structured as a 30-minute AMRAP circuit, where you’ll complete as many rounds as possible in 30 minutes, delivering an effective, high-intensity, full-body session that yields maximum results without wasting time.

The aim of the game is to do all five exercises in sequence, resting as little as possible between moves. Count how many rounds you complete and aim to beat that number next time.

Set a timer for 30 minutes and move continuously through the circuit, completing 20 B-stance swings, 20 B-stance goblet squats, 20 skater hops, 10 burpees and 50 high knees before looping back to the start and repeating for the full duration.

How to do the moves

B-stance swings

Reps: 20

Why? The B-stance challenges unilateral strength, helping correct imbalances while loading the glutes and hamstrings.

Set the kettlebell slightly in front of you. Step one foot back so you’re resting lightly on the toes, keeping most of your weight through the front leg. Hinge at the hips with a soft knee bend and flat back. Hike the bell between your legs, then drive your hips forward explosively to swing it up. Control the descent and repeat, keeping your hips square throughout.

B-stance goblet squats

Reps: 20

Why? Builds leg and glute strength evenly, improves balance, and reduces knee strain.

Hold the kettlebell in a goblet position. Stand hip-width apart, lifting one heel so you’re supported on the toes. Brace your core, lower into a controlled squat, then drive back up, squeezing your glutes at the top.

Skater hops

Reps: 20

Why? Boosts coordination, balance, and lower-body power.

Shift your weight onto one leg and bound laterally to the other side. Land softly, allowing the trailing leg to cross behind you. Pause briefly for control, then repeat side to side.

Burpees

Reps: 10

Why? A full-body move that spikes your heart rate fast.

From standing, jump up, then drop into a squat, hands to the floor. Kick your legs back into a strong plank, keeping your core tight. Reverse the movement, and explode back up into a jump. Repeat.

High knees

Reps: 50

Why? Mimics running mechanics without the impact of outdoor miles.

Drive the knees high and run on the spot as quickly as possible.

What are the benefits of this workout?

This workout offers several health and fitness benefits. Firstly, the circuit structure and continuous movement elevate the heart rate, promoting cardiovascular health by enhancing blood circulation, strengthening the heart, and improving overall endurance.

The high intensity of the workout, coupled with short rest periods, leads to increased calorie burn, which can help keep you lean and your metabolism high.

Finally, combining strength-based movements and dynamic exercises not only promotes functional strength but also enhances overall agility and coordination. Not bad for 30 minutes of exercise!

It also develops functional strength, coordination and agility, making it a time-efficient option when you can’t face heading outside.

Just remember: results come from consistency. Pair sessions like this with good nutrition, adequate recovery, and a balanced training week for the best results.

Don’t enjoy crunches? Well, we’ve got some good news, you don’t actually need to do them. There are plenty of other exercises out there that won’t just fire up your abdominal muscles, but your entire core system (including your lower back, pelvis and diaphragm). This Pilates workout is a great place to start and there isn’t a crunch (or weight) in sight. Just grab a mat, or a towel, and your gym water bottle.

Pilates is well-known for its core-strengthening benefits as the movements are primarily designed to target these muscles and (despite sample sizes often being small), studies show this too. One study published in the International Journal of Environmental Research and Public Health found that women who completed a one-hour mat Pilates workout, twice a week, not only saw significant improvements in abdominal strength, lower limb strength, flexibility and balance.

For this workout you’ll rest 30 seconds between each exercise and 60 to 90 seconds between rounds. Try and aim for two rounds minimum, three if possible. If you need to half the reps for the first three exercises (as there’s quite a lot) do so. Make sure you really focus on your breathing to help you focus and fully engage those core muscles. As always, if you're unsure of any of the exercises below, have a quick watch of the video above. Here’s your workout:

• Bridge marches - 20 reps
• Toe taps - 20 reps
• Plank press - 10 reps
• Plank rocks - 10 reps
• Bird dog crunch - 10 reps
• Forearm plank touch - 10 reps

Whether you’re after more general Pilates workouts or core-specific ones, we’ve got plenty! Check out these three beginner core exercises as recommended by a Pilates teacher or, if it’s a full-body workout you’re looking for, this 8-move workout isn’t just great for strengthening your entire body, but improving your posture too.

“I don’t have enough time” is one of the most common excuses you’ll hear people say for not being able to workout. It’s true though, life is busy at the best of times, so trying to make time for a sweaty workout session probably isn’t at the top of your to-do list. That’s the beauty of this circuit routine from Head Trainer at Alo Moves Louis Chandler. It’ll take you no longer than 30 minutes to complete (if that) and will work every inch of your body.

“This full-body circuit is great for being efficient with time and allows my clients to hit all major muscle groups in one circuit,” he says. That’s because it’s full of multi-joint movements, which are great for activating multiple muscles at once, building strength as well as improving your cardiovascular fitness. Just to be clear, you wont build Hulk strength, but will still develop some and certainly total-body endurance.

For this workout you’ll ned to grab a pair of dumbbells at a moderate weight, or you could swap these out for a kettlebell or two heavy water bottles. The aim is to move from one exercise to the next with as little to no rest as possible. Once you’ve completed all four exercises, rest for 90 seconds, before repeating the circuit four more times, yes four! Gym water bottle at the ready, here’s your exercises:

• Squats – 12 reps
• Bent over row – 12 reps
• Curl to press – 10 reps (each side)
• Weighted sit ups with a reach — 10 reps (don’t go too heavy here)

If you don’t have access to any weights at all and feel this workout isn’t challenging enough using just your bodyweight, or water bottles, try out this circuit instead. Designed by a top personal trainer, he says it’s the best place to start to build muscle and requires no equipment whatsoever. Alternatively, if you have more time on your hands (and do have access to dumbbells) check out this full-body dumbbell workout plan, a great starting place for beginners.

As we all know, December can be hectic for many of us, but you’ll be pleased to know that building muscle in your chest and back doesn’t require hours in the gym, or an overlay complicated routine. In a recent YouTube video, renowned Strength and Conditioning Coach, Jeff Cavaliere, has shared a 30-minute workout that won’t just help you build muscle in minimal time, but it’ll also leave you feeling gassed too, giving your cardiovascular system a little boost.

The entire workout takes just 30 minutes, including the warm-up, with Cavaliere breaking down the exact timings in the video. Instead of training chest and back separately, the workout pairs antagonistic (opposing) muscle groups. That means while your chest recovers, you’re working your back – allowing you to get more done in less time without sacrificing results. It's best performed at the gym, unless you have access to a set of dumbbells and some resistance bands, then you can do it at home.

For this workout, you have a quick warm-up, followed by an EMOM workout for the two compound exercises, and then a circuit for the accessory exercises. Cavaliere has designed the workout this way so you get the most bang for your buck; plenty of intensity for muscle-building in minimal time. If you aren’t familiar with the exercises, then we definitely have a quick look at his video above. Otherwise, here’s the workout:

Warm-up

• Kneeling banded incline press – 14, 12, 10, 8, 6 reps
• Banded squeeze rows – 14, 12, 10, 8, 6 reps

E3MOM

Perform the two exercises below within a three minute window – any remaining time, use to rest. Once the three minutes is up, set your timer for three minutes again, and repeat. Do this three times in total.

• 3 x 6-8 incline dumbbell press
• 3 x 6-8 chest supported dumbbell row

Circuit

Perform this circuit three times:

• High to low cable cross-overs to failure
• Push-ups – to failure
• One arm high cable row (standing) – to failure
• Straight arm pushdown – to failure

If you aren't able to get to the gym, but still want to work your chest, Cavaliere has a quick, bodyweight-only workout, perfect for at-home training that you can try instead. We also love his full-body dumbbell-only workout – another great example that you don't need hours to have an effective workout.

Training knees may not sound sexy, but it’s important if you want to walk, squat and pick things up with less pain and keep them fully functioning as you age. You don’t have to carve out a chunk of time for them either. Personal Training duo, Milad and Ryan, founders of Tailored Fit PT, have shared three simple exercises that will take you no longer than eight minutes and all they require is your bodyweight and a few items around the house.

Knee pain is highly common and – while we hate to be the bearer of bad news – it can worsen as you get older, thanks to degenerative wear and tear and conditions like osteoarthritis. However, Harvard Health says that knee pain is often caused by problems occurring above or below the knee. For example, you may have tight hips causing your pelvis to drop, adding more pressure to your knees, or you could have weak knee stabilisers. However, the three stretch and strengthening exercises that Milad and Ryan have shared will improve the way these joints function, relieving knee pain.

All you’re going to need for this workout is a couch, a wall, and something soft to place your knee on, like a cushion. Perform the three exercises below either during your warm-ups or when you’ve got five spare minutes. Give your knees this TLC at least times a week and Coach Milad and Ryan say they’ll seriously thank you for it. Here are your exercises:

• Couch stretch into hamstring stretch – 20 reps
• Wall sit with heel raises – 45 seconds
• Tibialis raises – 20 reps

Once you find the wall sits becoming too easy, Coach Milad says you can upgrade them to a single-leg wall sit with heel raises, and to increase the difficulty of the tibialis raises, just move your feet further away from the wall. For more knee-strengthening exercises check out these other five PT-approved exercises or, if the pain is interfering with your squats, then give these knee-friendly alternatives a go.

The gym may be the most obvious place to strengthen your entire body, but it isn’t necessary. Pilates is proof that smart, controlled movements can be just as effective when it comes to developing strength from head to toe. Plus, it’s an ideal option for those looking for something that’s a little lower-impact. In this six-move workout, Pilates instructor Gemma Folkard combines controlled Pilates movements with light weights to target your core, upper body, and lower body to enhance full-body strength and stability.

According to Complete Pilates, there’s many advantages to blending Pilate style exercises with weights. “For those who want to sculpt lean muscle mass, adding weights can really improve results,” they say. “For others who need to get physically stronger, adding weights may be necessary to achieve their aim.” They also add that it can help build and maintain strong bones.

Folkard describes the exercises in this workout as ‘super simple’, so don’t worry if you’re new to strength training. Most of them are floor-based though, so make sure you have something comfortable – whether that be an exercise mat or towel – to lie on. You’ll complete the workout as a circuit, moving from one exercise to the next. Because the exercises alternate between opposing muscle groups, you shouldn’t need much rest between movements. If you do need a breather, take 20–30 seconds. Repeat the full circuit three times, then you’re done. Here are your exercises:

• Renegade rows – 12 reps
• Elevated split lunges – 8 reps per side
• Overhead press – 8 reps
• Weighted chest lifts/ leg extensions – 8 reps per side
• Figure of 8 one leg stretch – 12 reps
• Jumping on the spot – 30 seconds

Aren’t familiar with the exercises? Do make sure you watch the short video above (as they are much simpler than some of them sound). If you don’t own a pair of dumbbells, then here’s an alternative full-body Pilates workout you can try using just your bodyweight.

Oh the weather outside is frightful – and if it’s killing your motivation to train your lower body, we get it. The good news? You don’t have to hit the gym. With this six-move lower-body workout from Sweat App trainer Brittany Williams, you can train your legs and glutes hard without having to step foot out of the house. Just grab a chair, or sturdy box, plus one medium-to-heavy dumbbell or kettlebell.

Despite social media being flooded with quirky-looking exercises and fancy gym equipment, a simple dumbbell workout is more than enough to build muscle and strength in your legs and glutes. Real results come from consistency, progressive overload, and solid technique – not the latest fancy-looking hip thrust machine. Plus, studies have shown that using free weights can deliver gains equal to those from machines.

For this workout you’ve got three supersets to work through – this is where you perform to exercises back-to-back with little to no rest. Supersets not only reduce workout time, but can also increase time under tension, driving more muscle growth. Perform each exercise for 10 reps – if it’s a unilateral exercise, where you work one side of your body at a time, aim for 8 – and repeat each superset three times. Rest for 90 seconds to two minutes between each round. Here’s what you’ve got:

Superset 1

• 1.5 Reverse Lunge
• 1.5 Hip Thrust

Superset 2

• Curtsy Step Down
• Goblet Squat

Superset 3

• Rotational Step Up
• Kickstand RDL

Now, if you're in the same mindset about training upper body, we've got you covered. This dumbbell-only upper body workout is perfect for getting done at home. for smashing out at home or. And if you do need to head to the gym to access a pair of dumbbells, rest assured it'll take you just 30 minutes, so you’ll be in and out in no time.

Poor posture can affect our lives more than we realise. Beyond the obvious aches and pains, it can contribute to poor balance, headaches, and even make breathing more difficult. The Office for National Statistics shows that 2.9 million people in the UK are struggling with neck and back issues, largely due to increasingly sedentary lifestyles. The good news is that by intentionally adding more regular movement into our day, we can start to undo many of the effects of poor posture.

Rachele Gilman, a stretchologist and co-founder of the luxury wellness retreat Eat Move Sleep, is an expert when it comes to moving our bodies effectively. She’s shared her three favourite exercises that you can incorporate into your day for a healthier posture. “But, consistency is key,” she insists.

These movements mainly target the neck, shoulders, back and hips, the main areas we often experience tension in due to sitting all day. They don't require any fancy equipment either (just a towel), so whether you're at work, or home, you can easily give them a go!

Lunges

Benefits: "Lunges help improve hip flexibility and promotes better overall posture by encouraging proper spinal alignment and opening the hip flexors, which often become tight from prolonged sitting," says Rachele.

How to:

• Start in a standing position with your feet hip-width apart
• Take a large step forward with your right foot and lower your body until your right thigh is parallel to the ground (your right knee should be directly above your right ankle)
• Make sure your upper body remains straight, keep your shoulders relaxed and tuck your tailbone slightly under to engage your core
• Hold this position for 20-30 seconds, breathing deeply
• Press through your right heel to push back to the starting position, then repeat on the other side
• Tip: To enhance the hip stretch further, slowly shift your weight forward, focus on lengthening your spine and lifting through your chest

Sets/reps: Perform 5-10 lunges on each leg

Over and back stretch

Benefit: "This will help improve your range of motion in the shoulders, countering the rolling forward of the shoulders and tightness in the chest many people experience from sitting or slouching. It also strengthens the muscles between the shoulder blades that pull the shoulders back for stronger posture."

How to:

• Start either standing with your feet shoulder-width apart or sit with your weight evenly distributed and spine long
• Hold a strap, towel, or belt with both hands, keeping it taut, and your grip wider than your shoulder-width
• Begin with your arms lowered in front of your body, holding the strap
• Keeping your arms straight, slowly raise them in front of you and then up over your head and down your back as far as comfortably possible
• Hold this position for 5-10 seconds, feeling the stretch in your shoulders and chest
• Slowly reverse the movement, bringing your arms back up over your head and down in front of you

Sets/reps: Repeat the entire sequence 3-5 times

Chin tucks

Benefit: "This simple movement helps correct forward head posture by strengthening the deep cervical flexor muscles and encourages proper alignment of the cervical spine," says Rachele. "It also activates the muscles between the shoulder blades, promoting better upper back posture, can encourage better shoulder positioning and alleviate tension in the upper trapezius and neck muscles."

How to:

• Either sit or stand with your back straight and shoulders relaxed
• Keep your eyes looking straight ahead and focused on a point at eye level
• Place one or two fingers on your chin then, without moving your fingers, gently draw your chin and head straight back
• Imagine you're trying to make a double chin and move your head straight back
• Hold this position for 3-5 seconds, then slowly release, allowing your head to move forward to the starting position

Sets/reps: Perform 2-3 sets of chin tucks throughout the day, 10-15 times

Sometimes we need a workout that combines a little cardio and strength training for those days when time isn’t on our side – and this 25-minute workout from Joe Bronston ticks both these boxes. The workout follows an EMOM format, forcing you to work hard every minute, while its compound exercises help to build full-body strength while keeping your heart rate high throughout.

Peloton says: “EMOM workouts can build strength, lean muscle mass, and reduce body fat by increasing one’s metabolism.” However, this particular EMOM also reaps the benefits of peripheral heart action training (PHAT), which is where you alternate between upper-body and lower-body exercises. The National Academy of Sports Medicine says: “This method of training forces the blood to quickly circulate through the body, increasing caloric expenditure and theorized to decrease body fat and increase lean muscle mass.”

For this workout, simply set your timer for 25 minutes and pop it somewhere you can see it, then every minute perform the exercises below. For example, on minute one, you’d perform 5 devil presses, on minute two 10 front squats, and so on. You’ll continue cycling through the exercises until 25 minutes are up. If you complete the reps before that minute is up, you get to rest for the remainder of it. This is a high-intensity workout and some of the rep ranges were quite challenging, so we’ve added in some regressions for beginners. Here’s what you’ve got:

• Minute 1: 5 devil presses
• Minute 2: 10 front squats
• Minute 3: 20 push-ups (8-10 for beginners)
• Minute 4: 10 reverse lunges per leg (5 if you’re a beginner)
• Minute 5: 25 butterfly sit-ups (8-12 for beginners)

If you enjoy high-intensity workouts like this, then make sure you take a rest day or two before giving it another go, so that your body has enough time to recover. Once it has, and if you’re after another, then you may enjoy this 12-minute AMRAP workout from Arnold Schwarzenegger, perfect for those days you need you’re tight on time. Its main focus is strength, but we can confirm your heart will be left racing too.

Sat on your backside all day? Chances are, when you stand u,p your hips aren’t happy. Even if you feel discomfort in your lower back, this can actually be linked to your tight hips. Even if you can’t get out for multiple walks a day, your body doesn’t have to suffer. In a recent Instagram post, Personal Training duo, Milad and Ryan, founders of Tailored Fit PT, have shared three bodyweight exercises that will loosen up your stiff hips and make them happy again.

“This mobility routine will help you move better, feel better, and actually enjoy movement again,” writes Coach Milad. Our hip joint connects our legs to the pelvis and is crucial for healthy lower-body movement, as well as supporting our bodyweight. When our hips become tight, it’s not just a nagging pain you’ll experience – which can sometimes extend to the glutes and lower back – but you’ll generally find it harder to move freely, whether that’s squatting down to pick something up off the floor, performing exercises in the gym, or running efficiently.

These mobility exercises from Coach Milad will help stretch out your hip flexors, as well as getting the joint moving in various directions, which is exactly what this ball and socket joint is designed to do. All you’ll need is a little space, a wall and a chair, or edge of a sofa for a couple of the moves. Perform each one for for 45 seconds (on both sides of your body where applicable) and we’d aim for 2-3 rounds in total. Watch the short video above so you’re familiar with the moves. Here’s what you’ve got:

• Prone extension
• Dynamic couch stretch
• Slider reverse lunge
• Wall hip CARS

Try and complete this routine at least three times a week, or after a long bout of sitting, and your hips will thank you for it. Now, if knee pain is something you also suffer with, Coach Milad has also shared three bodyweight exercises that can help them get stronger and remain fully functioning as we age.

Many people argue running is bad for your knees, however, Wattbike Ambassador and marathon coach Emma Kirk-Odunubi says different. “Running actually supports bone health more than people realise,” she tells us. “Recent research in the British Journal of Sports Medicine shows that running can prevent osteoarthritis and doesn’t necessarily increase the likelihood of joint problems.”

To improve this, she says it’s important to make sure you’re including strength training within your training. You don’t need to carve out hours of your week lifting weights though, in fact, this quick, four-move dumbbell workout from fitness coach James Stirling, will help strengthen your knees and improve joint stability, so that you can run more comfortably and confidently. You'll just need a pair of dumbbells, but starting out with just your bodyweight is also fine too.

What’s great about this workout is that it trains each leg individually to ensure you build balanced strength. It also covers various planes of motion, including the frontal plane (side-to-side movements) and the sagittal plane (forward/backward movements), which is also important for the body to move efficiently in multiple directions and avoid imbalances.

The workout consists of four exercises that you’ll move through as a circuit and repeat three times. You’ll perform each exercise for 30 seconds on each side of the body – so aim for quality reps within this time frame – followed by a 20-second rest before moving on to the next exercise. Here’s what you’ve got:

• Single leg Romanian deadlift – 8-10 reps per side
• Single leg squat – 8 reps per side
• Bulgarian split squat – 8-10 reps per side
• Lateral squat – 8-10 reps per side

As well as training your lower body, upper body training is also important for runners as it encourages better stability and balance, but it often gets forgotten. Here’s a six-move upper body workout from Olympian and COROS athlete Alex Yee, that you can do at home with dumbbells.

Good mobility is key to ensure our body can move well, perform daily tasks and remain pain-free but, as we get older (or if you spend a lot of time sitting down), this can tend to go. Fortunately, you don’t have to carve out chunks of time to start working on yours. Sweat App Trainer, Brittany Williams, has shared a simple six-move routine that will take no longer than six minutes, and all that’s required is your bodyweight and a little space.

According to Williams, this routine is ideal for doing either as a warm-up at the start of your workout to get the body ready for action, or as a simple morning routine before kicking off the day. This makes sense as, the University of Portsmouth Sport says that integrating mobility exercises prior to working out helps your body work towards an optimal range of motion and help prevent injuries that can occur from strenuous training. Plus, we all know that any form of movement is a natural mood booster that can help to get endorphins pumping and blood flowing to your muscles.

Make sure you’ve got a good amount of space before starting this routine (you’ll be moving your limbs in various directions). Work your way through the six movements below – performing each one for a minute – or 30 seconds on each side of your body where applicable – taking your time, rather than trying to race through at breakneck speed. One round through is six minutes but, if you have more time on your hands, repeat it again. Here’s what you’ve got:

Check out the video above for a demo on each of these

• World’s greatest stretch
• Shinbox bridge
• Lateral lunge with thoracic rotation
• Tap and reach single leg bridge
• Kneeling rotation to standing knee drive
• Hinge to oblique twist

If you suffer from tight, achy hips in particular then check out this three-move routine from a mobility expert to help yours become less stiff and more mobile. Alternatively, if it’s another full-body routine that you’re after, then this 7-minute mobility routine aims to loosen up your shoulders, back and hips.

If you’ve been hit by the december gym slump, don’t worry, you’re not alone. When it gets dark by 4 o’clock, the weather’s miserable, and your calendar is packed with festive plans, finding motivation to train can feel impossible. But, as we all know, discipline beats motivation. So rather than skipping your workout entirely, this three-move bodyweight routine gives you a quick, effective way to stay on track without needing to set foot in the gym.

It may not make you massive like Arnie, but it’ll certainly help keep your body strong and burn a few extra calories. The workout is dead simple – it consists of two compound exercises that’ll target the major muscles in your upper and lower body, plus an ab exercise to fire up your core; ideal for keeping your body ticking over when life gets hectic.

As this workout is bodyweight only you can do it literally anywhere. Don’t worry if you can’t do some of the exercises, we’ve added in regressions so that you can still target the same muscles. The aim is to complete 12 rounds of the exercises below, as quickly as possible. If you’re a beginner, we’d recommend starting with 6 rounds, if you’re intermediate, aim for 8 and, if advanced, try 12. Stick to a pace where every rep looks the same, and only rest to keep your form in check. Oh, and don't forget to make a note of the time you complete it in, so you know what to beat next time.Here’s the workout:

• 6 Push-ups
• 8 Reverse lunges (4 per side)
• 10 Sit-ups

If you enjoyed this workout, then make sure you give this other bodyweight workout a go – it’s a little more low-impact than this one, as you’re not working against the clock, and you get rests between exercises. Alternatively, if building muscle is your main focus, then a fitness trainer has shared two bodyweight circuit workouts that can help you add on size instead.

We all know patience and consistency – along with a solid diet – are essential for building a defined midsection. So, if you’re struggling to fit ab exercises into your week, your progress is likely to stall. That’s where this quick ab workout from Sweat App Founder, Kayla Itsines, can help. It requires almost no equipment, takes just 10 minutes, and can be done right at home – making it easy to slot into a busy schedule. After all, doing a little bit consistently will always beat doing nothing at all.

Our abdominal muscles are more than simply about aesthetics though. They’re a key part of our core and enable spinal flexion and extension, while the obliques help with lateral flexion and extension. Strengthening them therefore, makes everyday movements – like bending down and picking things up – easier, and helps to keep our body more stable.

Whether you’re doing this workout in the gym or at home, make sure you grab something to put beneath you, as all the exercises are performed on the floor. You'll either need a single dumbbell or a filled water bottle will also work nicely. Work through the exercises below, resting for 30 seconds between each. Complete three rounds in total, then you’re done. Here’s the workout:

• Plank and drag – 20 reps (10 per side)
• Straight-leg jackknife – 15 reps
• Sit-up and press – 15 reps
• Side plank and oblique crunch – 60 secs (30 per side)
• Bent-leg sit-up – 15 reps

Remember, diet is also key when it comes to having visible abs, as you need a low body fat percentage, and you still need to implement progressive overload (your abdominal muscles need to be treated like any other muscle). So, once these exercises become easy, try adding extra reps, reducing your rest times, or increasing the amount of weight used to up the intensity.

Shoulder injuries – particularly to the rotator cuff – are one of the most common amongst gym goers and, if you experience it, you’ll then find upper body days are a no go for quite a while. “The key to fireproofing your shoulders is to strengthen your rotator cuff muscles and improve your overhead shoulder mobility,” says Coach Milad, a personal trainer and co-founder of Tailored Fit PT. You don’t have to spend hours doing this; Coach Milad has shared three simple exercises that will take you roughly 10 minutes that you can slot into your week.

Strong, mobile shoulders are about more than unlocking better pressing and pulling lifts in the gym, they’re essential for everyday life. Healthy shoulders daily tasks easier, from reaching overhead to carrying shopping bags, especially since they’re the most mobile joint in the body. They even support better posture, therefore not giving them attention can lead to discomfort and increase the likelihood of injury.

• Dumbbell external rotations
• Dumbbell lat pullovers
• Incline I’s and T’s

Another common place people often experience pain is also in the knees. If you do, then check out these three bodyweight exercises that Coach Milad has shared to strengthen the joint and (hopefully) relieve pain.