Grab a couple of dumbbells and you can successfully forge genuine strength gains at home. This focused circuit will shake up your training and stimulate lazy muscles by introducing you to innovative exercises that you’ve never tried before.
You're going to be working for 30 seconds, then resting for 30 seconds. This will feel plenty for the first two sets of each movement. But by the fourth and fifth the compounding effect on your muscles is why you'll spark new growth with such minimal kit.
Cast Iron Adjustable Single Dumbbell
Men's Health Active+ argos.co.uk
You will earn new strength in record time, basically. Home is now where the workouts are, after all.
1) Kneeling stand-up 30sec on, 30sec off, 5 sets
Keeping your lower body under tension will shock your legs into growth. Kneel on the floor, torso upright, holding two dumbbells by your sides (A). Step your right foot forward, then your left, and stand tall (B). Reverse the move, switching legs for rep two. After five sets, it’s time for rows.
2) Renegade Row 30sec on, 30sec off, 5 sets
Working your back at home can be tricky but, with this move, the desirable V-shape will be within reach. Assume a press-up position with your hands gripping two dumbbells and your legs just wider than your shoulders (A). With a tight core, row the weight on your right up to your abs, hold for a second (B), then return to the floor. Repeat on your left.
3) Dumbbell Z-Press 30sec on, 30sec off, 5 sets
Even with nothing but light weights at your disposal, you can add inches to your shoulders. Sitting upright, your legs flat, hold a pair of dumbbells at your shoulders (A). Keep your hamstrings flat on the floor and core tight as you press the weights straight overhead (B). Try to push your head forward during the reps to avoid leaning back. Lower under control.
4) Floor press-to-extension 30sec on, 30sec off, 5 sets
This two-in-one move will build your chest and arms in half the time. Lying on the floor, knees bent and feet flat, hold a dumbbell in each hand to your chest. Press them up (A), then lower them to rest by your ears (B). Press back up, then return the weights to your chest. Five sets of slow, controlled reps will see you finish your circuit with a pump like no other.
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