Go on a muscle-making streak at home. Just grab a pair of dumbbells, give yourself ample space and use the innovative exercises in this plan. You may not be familiar with some or even all of these movements, but don’t worry. They’re easy to pick up. What’s more, they provide athletic benefits that men often lack – such as stamina, core power and flexibility – while building bigger muscle. So you’ll improve every aspect of your fitness in every workout. The best part: By training this way, you’ll build a rock-solid strength base that will make it easier to pack on muscle.
8 innovative moves to boost your total-body fitness.
Adopt a 3-day-a-week workout habit, performing the exercises either in a gym or at home. Rest at least a day after a session, to give your muscles some time to recover and grow. Keep your routine fresh by using a rotating schedule, alternating between Workouts A and B below. For example, if during the first week you do Workout A on Monday and Friday, and Workout B on Wednesday, then you can schedule Workout B on Monday and Friday, and Workout A on Wednesday the following week.
Perform all eight exercises in pairs or supersets – that is, do the second exercise immediately after the first one without resting. Then rest for 60 to 90 seconds. Repeat each superset once or twice before moving to the next pair of exercises.
Superset 1: Split squat with rotation, inchworm
Superset 2: Windmill push-up, standing bird dog
Superset 3: Kneeling sprint blast-off, triangle shuffle
Superset 4: Renegade reverse fly, travelling shoulder press
In this challenging, non-stop routine, you’ll do each exercise in succession (in the order shown). Due to the demanding nature of this circuit, drills that present similar challenges, like the kneeling sprint blast-off and the triangle shuffle, are spread out to limit fatigue. Rest for 60 to 90 seconds once you’ve completed all the moves, then repeat the circuit one or two more times.
1 SPLIT SQUAT WITH ROTATION
Stand with your right foot forward, holding a weight in front of your chest. Lower yourself until your back knee is just off the floor, and then rotate your torso clockwise. Twist back to the centre, and then press up. Do 5 to 7 reps per side.
TIP: Stay upright as you twist as far as you can to each side.