Bigger Bell

Target large muscle groups to stimulate more muscle fibres and speed up fat loss with these dumb-bell complexes.

Do this

Perform the circuit four times. For the first circuit, do 12 reps of each exercise. Then do 10 reps for the second, 8 for the third and 6 for the fourth. Rest only after each circuit; select weight and rest time by your experience level.

1 Straight-leg deadlift

Using an overhand grip, hold the dumbbells in front of your thighs. Stand with your feet hip-width apart and knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor. Pause and raise back up.

2 Thrusters

Stand with your feet shoulder-width apart, holding a pair of dumb-bells next to your shoulders. Squat so your thighs are parallel to the floor. As you stand up, press the dumb-bells up. Then lower them back down to your shoulders.

3 Bent-over row

Holding a pair of dumb-bells, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Bend your elbows and pull the dumb-bells to the sides of your torso. Pause, and then slowly lower them.

4 Squat thrust

Stand holding a pair of dumb-bells at your sides. Squat and kick your legs backward into a pushup position. Then quickly return your legs to a squat, stand up and jump.