Part 2 of our guide to adding strength during the winter months. Words: Dominic Bliss Pictures: James Carnegie Expert: Christopher Smith

Superset 3: Squat Holds and Jumps

squat holds

How to: For the (isometric) squat hold, lower into a half squat and hold position for 30 seconds (remember to breath throughout!). Then immediately do 10 squat jumps as described in superset 1.

Why: “Moving from a static isometric contraction to a plyometric jumping one requires a lot of strength, endurance and power. It’s a great strength builder for all the leg muscles,” says Smith.

Do: 30 sec static squat & 10 squat jumps x 4 supersets

Supeset 4: Plank and Press-ups

press ups 1

press ups 2

How to: Start in a plank position and hold for 30 seconds (another isometric exercise). Make sure your body is in a straight line from the back of your head, shoulders, bottom, knees and ankles. Then push up into a press-up position and perform 10 press-ups

Why: “This exercise really helps with your core stability. It will stabilise you through your ankles, hips and shoulders, and build your upper body muscle at the same time,” says Smith.

Do: 30sec plank & 10 press-ups x 4 supersets