Watch it grow week in, week out.Now world-leading fitness trainer Simon Waterson – who trained Halle Berry – brings you seven focussed circuit-training programmes tailored for specific needs – prepare your body for a skiing holiday, build up serious strength, tone up all over, get great abs, burn fat fast and more!Ĭircuit training is the system used by anyone who needs to build serious levels of fitness – athletes, soldiers, climbers and explorers. It's another great exercise to use weight as your metric. "Play around with weight, tempo, foot position, heel height and depth. Why: "Never skip legs! Squats are another exercise that you could probably live off, as it uses so many major muscle groups and is great for your core - stabilisers are being utilised on every rep," explains Waterson. Keep form until you’re stood up straight. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first.ĭrive your heels into the floor to push yourself explosively back up.
Take the weight of the bar and slowly squat down – head up, back straight, buns out. Hug the bar into your traps to engage your upper back muscles. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Stand with your feet more than shoulder-width apart - this wide stance will allow a deeper squat, getting your glutes and hamstrings involved. Nail this and everything else will fall into place." Essentially, you could survive on this exercise for overall gains on its own as it's easily adaptable just by adding a shrug or going off blocks. "It's also good for strength and hypertrophy and for metrics for your own mental motivation. Why: "The conventional barbell deadlift is great for all-over body recruitment, especially with the posterior chain," explains Waterson. While it's on the floor, take a second or two to make sure your body is in the correct position – chest up, upper back tight and eyes looking forward – before lifting it up again. Let the weight come to a complete rest between each rep. Lift to thigh level, pause, then return under control to the start position Think about pulling the weight towards you on the way up. Lift the bar, keeping it close to your legs and focus on taking the weight back onto your heels (rather than your toes).
Keep your chest up, pull your shoulders back and look straight ahead rather than up or down. With your feet flat beneath the barbell, squat down and grasp it with your hands roughly shoulder-width apart.
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