Works: Lats, biceps, abs
Grab the bar with an overhand grip and hang with both elbows extended. Bend your elbows and raise yourself above the bar, pause for a second and slowly lower yourself to your starting position.
Set 1: 8 reps with 5kg belt
Set 2: 7 reps with 7.5kg belt
Set 3: 6 reps with 10kg belt
More after the break
Works: Chest, shoulders, abs
Lie on the bench with your back flat. Grab the bar slightly wider than shoulder-width apart and lower to your chest before exploding back up.
Works: Shoulders, triceps, back
Sit on a bench and raise the dumbbells to either side of your head. Press each dumbbell above your head before lowering slowly.
Works: Triceps, chest, shoulders
Position yourself on the bars with a hand on each bar. Now raise yourself up by straightening your elbows, before bending them to lower yourself back to the start.
Set 1: 8 reps with 7.5kg belt
Set 2: 8 reps with 10kg belt
Set 3: 8 reps with 12.5kg belt
5 Incline pull-ups
Works: Backs, arms, shoulders
With your back and legs straight, grab the bar so your arms are fully extended and your back is just off the ground. Bend your elbows and pull yourself up to the bar, before slowly lowering yourself back to your starting position.
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Lower body workout 30mins
Works: Quads, glutes, abs
Stand with feet shoulder-width apart and rest the barbell on your shoulders. Bend your knees and hips to lower yourself to the ground, stopping once your hamstrings are 90 degrees to the ground, and come back up.
Works: Quads, glutes, lower back, abs
Stand with feet shoulder-width apart. Bend your knees and bring your hips and upper body towards the bar and grab it with an overhand grip. Use your thighs to raise the bar until your legs are straight, making sure you keep your abs engaged, before lowering slowly.
Works: Calves, quads, abs
Stand in front of a step with a dumbbell in each hand. Leading with your left leg, rise up onto the step while keeping your back straight, bring your right leg up then hold for a second before stepping down. Repeat, leading with your right leg.
Set 1: 6 reps with 7.5kg dumbbells
Set 2: 6 reps with 10kg dumbbells
Set 3: 6 reps with 12.5kg dumbbells
4 Straight leg deadlift
Works: Hamstrings, lower back
Stand with feet shoulder-width apart. Keeping your legs and back straight, lift the bar until upright before lowering.
Set 1: 5 reps at 30kg
Set 2: 5 reps at 35kg
Set 3: 5 reps at 40kg