Full-body dumbbell blast

Build your guns and back and maximise gym time with a smart dumbbell routine like this one from strength and conditioning coach Patrick Striet. “Dumbbell complexes that target large muscle groups can stimulate more muscle fibres and speed up fat loss,” he says.

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

Beginner
Dumbbell Weight: 7.5-12.5kg
Rest: 60-90 seconds

Intermediate
Dumbbell Weight: 12.5-17.5kg
Rest: 45-60 seconds

Advanced
Dumbbell Weight: 17.5-22.5kg
Rest: 30-45 seconds

Photo by stock.xchng Mar 25, 2011