Part three of our guide. Words: Dominic Bliss Pictures: James Carnegie Expert: Christopher Smith

Superset 5: Step-up Drives and Glute Bridge

knee lifts 1

knee lifts 2

How to: For the step-up drives, stand and place one leg on a bench or log (or other suitable object), then drive upwards from your heel and foot, driving your non stepping leg to a thigh parallel to the ground position. Control your step down and repeat leading with your other leg. For the glute bridges, lie on your back on the floor, your shoulders relaxed, your knees at 90 degrees.

Lift your spine up and off the floor using your lower abdominal muscles, raising up and down for 10 reps.

Why: “The glute bridge continues to overload the glutes after the step-up drives, making for a great way to develop these muscles,” says Smith

Do: 10 reps of each, x 4 supersets

Superset 6: Chest Lifts and Cycle Abs

chest lifts

How to: For the chest lifts, start with your back on the floor and gently push your back into it whilst tucking your chin in. Lift your chest and slide your fingertips up towards your knees. Make sure you pull with your abdominal muscles.

For the cycle abs, lie on your back and lift both legs so your knees and hips are at 90 degrees to each other. Position hands behind your head (don’t pull on the back of your head) and lift your chest off the floor. Alternately rotate your upper body, pointing your left elbow towards your right knee and vice versa. Keep your hips in a stable position throughout.

Why: “This is an excellent all-over core combo that will work both your six pack muscle and your twisting muscles,” says Smith.

Do: 10 reps of each x 4 supersets