There's a reason that gyms have all those machines in – it makes you think you're getting value for the wallet-bruising membership. In reality, exercise is pretty simple: lift something heavy enough times and you'll get the results you're after.
This workout is proof of how easy things can be. Well, easy conceptually. It might just be two moves, but you'll working with little rest and high reps, which will work every muscle to breaking point. The benefits are worth it, though – a stronger, more defined upper body and lower body fat, which will help that six-pack show up. Easy, right?
The Workout
For each movement, work to about 80 per cent of your maximum rep count, keeping a couple in reserve in each set. Continue going round the circuits for 15 minutes, resting as needed and keeping a tally of the reps. If your technique starts to break down, just reduce the reps on the next round – they key is to keep moving and pushing blood to your muscles.
If you've got a pair of dumbbells, then you're good to go. If not, then grab anything heavy – a pair of book-filled bags or a couple of big water bottles will add resistance. You might just need to up the reps.
1) Floor Press 80 per cent of max reps
Start by grabbing your weights and lying on your back with your knees bent and your feet flat on the ground. Press them above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your sides. Pause before repeating.
2) Bent-Over Row 80 per cent of max reps
Stand with a weight in each hand and bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor (A). Row both weights up towards your hips, keeping your core tight and your back flat (B). Lower under control and repeat.
3) Hollow-Hold Pullover 80 per cent of max reps
Lie on the floor, lifting your feet a few inches. Push your lower back into the ground to raise your head and shoulders off the floor. Reach back to grab a weight from behind your head (A). With straight arms, pull it over your head and above your chest (B). Pause, then return it to the floor under control.
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