Being short on time doesn’t mean you have to lose out on results. "This kit-free mini-circuit uses compound moves that overload a large number of muscles quickly," says trainer Gideon Remfrey.
"It works by pre-exhausting your muscles with a power move followed by a strength move. Your muscles will fatigue faster, resulting in an increase in muscular endurance and muscle growth." Do the first two moves as a superset, then rest for 60-90 seconds before completing the second superset. Repeat the circuit twice.
Muscle-building tip: Do this circuit in the week between four-week muscle plans to shock your body into more growth. It’s also a great home workout if you don’t have time to make it to the gym.
Superset circuit
1A Jump squat
Sets 3 Reps 6-12
With your shoulders retracted, sink into a squat and, when you reach the lowest point, explode up so your feet leave the floor. As you land, sink back into a squat to repeat the move.
1B Lunge
Sets 3 Reps 9-12 each leg
Lunge forwards so your front knee is over your front toe and your chest is upright. Push up explosively through your heel to return to the start, and repeat on the opposite leg.
2A Plyometric press-up
Sets 3 Reps 6-12
Retract your shoulders and lower down into a press-up. Explode up so your hands leave the floor. Aim to get as high as you can while maintaining good form. As you land, lower into a press-up and repeat the move.
2B Bench dip
Sets 3 Reps 9-12
Start with your backside resting on your fingertips. Slide off the bench and, as you lower, keep your back as close to the bench as possible. Go down as far as you can while maintaining a neutral spine. To make the move easier, bring your feet in towards your body.
