Add these moves to your workout for an expert-approved, total body upgrade
No money for a PT? No worries. We asked eight top personal trainers for their favourite bang-for-your-buck move and they delivered.
If you want to mix up your workouts but still pack them with worthwhile exercises, these tough moves will give you top-notch results every time.
Pick and mix these challenging moves, adding them to your workouts for a professional edge. You’re guaranteed to be feeling it later – and enjoying the results, too!
Kit you’ll need
Resistance band
Barbell
2 x dumbbells
Kettlebell
The PT: Jessica Wolny
jessicawolny.com
‘This is the one core move that nobody does – but it taxes your obliques and abs without you even moving!’
Pallof press
Areas trained: Core, sides of stomach, stomach, shoulders, rear upper arms
Technique
-Set up a cable or resistance band at shoulder height (or have someone hold it) to the side of you.
-Hold the end of it in one hand and press out until your arms are straight so the resistance is pulling you sideways.
-Hold for 20 seconds, then repeat on the other side.
The PT: Sally Moss
gubernatrix.co.uk
‘This is the quickest and most intense way to train the whole body, making it great for fat loss, fitness and strength.’
Thruster
Areas trained: Bottom, legs, shoulders, rear upper arms
Technique
-Hold a barbell in front of your shoulders, keeping your elbows high to support the weight.
-Squat down as low as you can, driving your bottom back.
-As you drive up through the heels into standing, press the weight up towards the ceiling.
-Lower slowly and repeat.
Safety tip
Keep your shoulders back
The PT: Chris Burgess
chrisburgesspt.co.uk
‘Not only is this move easy to execute wherever you are, it’s also good for balance and posture and can be easily made harder with dumbbells, barbells or just more steps.’
Walking lunge with high knee
Areas trained: Legs, bottom
Technique
-Start with your feet together, then take a large step forwards bending both knees until they’re at around 90 degrees.
-Push back up, taking the back knee up towards your chest, then immediately step it forwards into the next rep, repeating on the opposite side.
-Repeat continuously, moving forward.
Hot tip
A great way to improve hip mobility
The PT: Andy McKenzie
ironmacfitness.com
‘I like combining moves to get every last muscle of the body working. It also makes sense to maximise every minute of training time.’
Bench and shoulder-press combo
Areas trained: Chest, shoulders, rear upper arms, stomach
Technique
-Lie on a bench holding a pair of dumbbells in front of each shoulder.
-Drive the dumbbells towards the ceiling and carry out a full set of bench presses.
-Keep the dumbbells towards the ceiling as you sit up until your torso is upright.
-Lower the dumbbells to your shoulders then drive them up to the ceiling and complete a full set of shoulder presses.
Hot tip
Place heavy dumbbells over your feet as an anchor if it helps to transition
The PT: Dave Fletcher
theodysseyway.co.uk
‘Add a move like this – which uses so many large muscle groups – to a circuit to speed up fat loss and boost function.’
Lunge press
Areas trained: Legs, bottom, shoulders, rear upper arms
Technique
-Holding a pair of dumbbells at your shoulders, position your feet at the top of a lunge move, with one a large step in front of the other.
-Bend both legs to lower yourself towards the ground, until your knees are at right angles or your back knee is just above the floor.
-As you drive back up to the start, press the dumbbells towards the ceiling.
-Lower the dumbbells and repeat.
Safety tip
Don’t overarch your lower back
The PT: Suzie Lubuska
@Suzinator81
‘This whole-body move not only builds strength and torches calories, but also improves coordination, shoulder strength and core stability.’
Turkish get-up
Areas trained: Core, stomach, sides of stomach, shoulders, thighs
Technique
-Lie on your back, holding a kettlebell directly over your chest with your right hand, arm extended to the ceiling.
-Roll over on to your left, taking your right leg across your left and rest your knee on the floor. Prop yourself up by placing your left forearm on the floor.
-Now straighten your left arm so that your hand is on the floor supporting your upper body, and come up on to your right foot and left knee, still holding the kettlebell overhead.
-Use your arm to support your weight while you transition from the left knee on to the left foot, and stand upright with the kettlebell still overhead.
-Perform reps on each side to complete one set.
Safety tip
Keep your eyes on the kettlebell
The PT: Tom Eastham
Fitness First
‘One of the toughest exercises around, it challenges flexibility, strength and power in one move.’
Kettlebell snatch
Areas trained: Bottom, legs, core, shoulders
Technique
-Holding a kettlebell in one hand, bend at your hips and knees to squat down, taking the kettlebell between your legs.
- Explosively extend your body and drive the kettlebell toward the ceiling, keeping it close to your body throughout.
Safety tip
Keep your shoulders back and eyes forward
The PT: Sean Lerwill
seanlerwill.com
‘This compound movement works almost everything and if the weight is substantial enough can also challenge the cardiovascular system, as all the muscles have to work at once.’
Clean
Areas trained
Bottom, legs, core, back, shoulders
Technique
-Bend at the hips and legs to take hold of a barbell in front of you, then extend your body to lift the barbell off the floor at speed.
-Immediately row the barbell up towards your chin, then rotate your grip to drop your elbows under the barbell.
-Reverse the movement and repeat.
