Tackle this three-part session – requiring just one pair of dumbbells – from online coach James Middleton.
Giant sets – multiple sets of different moves done back-to-back with little or no rest – are a great way to kick-start stubborn muscles into growth, and the high work rate ensures a serious calorie burn in the process.
While supersets often target antagonistic muscles, giant sets tent to target a single body part – in this case, legs, then arms, then abs – to maximise muscle recruitment.
In other words, get ready to feel the burn!
GIANT SET 1
– Complete 12 reps of each exercise.
– Do each exercise in the set back-to-back, with minimal rest.
– Once you’ve completed the fourth exercise, rest for 60-90 secs.
– Complete 4 rounds in total.
1a. DB Goblet Squat
- Start with your feet just outside hip-width, toes slightly turned out, holding a dumbbell by one end close to your chest.
- Pull your ribs down and brace your core.
- While keeping your chest lifted, send your hips backwards and bend your knees to descend.
- Squeeze your glutes and push the floor away with your heels to return to standing.
1b. Bulgarian Split Squat
- Rest the instep of your back foot on a chair and plant your front foot so it’s facing forwards.
- Your hips should be facing forward and your torso should be upright with your core braced.
- Keeping your torso upright, lower until your front thigh is parallel to the floor.
- Keep your front knee in line with your foot but make sure it doesn’t travel beyond your toes.
1c. DB Lunge
- Start with your feet hip-width, holding a pair of dumbbells at your sides.
- Engage your core and take a long stride forward, keeping your torso upright and allowing your back knee to stop just above the floor.
- Drive through your front heel, while simultaneously pushing away the floor with your back foot to join your legs and return to standing.
- Repeat on the other leg.
1d. DB Single-Leg Glute Bridge
- Lie face up on the floor, with your knees bent and feet flat on the ground.
- Hold a dumbbell on your upper left thigh.
- Lift your right leg off the floor as your raise your hips off the ground until your knees, hips and shoulders form a straight line.
- Squeeze your glutes and keep your bellybutton drawn in so that you don’t over-extend your back.
- Hold the bridged position, while driving your hands into the ground, for a couple of seconds before easing back down.
- Complete all your reps on this side, then switch.
GIANT SET 2
– Complete 15 reps of each exercise.
– Do each exercise in the set back-to-back, with minimal rest.
– At the end of the set, rest for 60 secs.
– Complete 4 rounds in total.
2a. DB Skullcrusher
- Hold a dumbbell in each hand and lie face up on the floor, with knees bent.
- Lift the weights above your chest with palms facing each other.
- Tuck your elbows in and press your shoulders down, then slowly bend your elbows to lower the dumbbells to around ear height.
- Keep your upper arms as fixed as possible to isolate the triceps.
- Press back up to the start.
2b. Press-Up
- Position your hands underneath your chest – in the press-up position, you should be able to draw a straight line from your nipple to your thumbnail.
- Your body should form a straight line from the top of your head to your heels – think straight-arm plank, with an extra movement.
- Stay ‘tight’ throughout: clench your glutes and tighten your abs, as if you’re about to take a punch to the stomach.
- ‘Screw’ the heels of your hands into the floor. Doing so will stabilise your shoulder joints and give you more strength for each rep.
2c. DB Alternating Bicep Curl
- Stand with your back straight, your shoulders back and your core braced.
- Grip the dumbbells with palms facing out and tuck your elbows into your sides.
- Curl one weight up, without rotating your wrists and keeping your elbows tucked in.
- Squeeze your bicep at the top of the movement.
- Lower with control and repeat with the other arm.
GIANT SET 3
– Complete 20 reps of each exercise.
– Do each exercise in the set back-to-back, with minimal rest.
– At the end of the set, rest for 60 secs.
– Complete 4 rounds in total.
3a. Ab Walkout
- Stand tall with feet hip-width apart.
- Crouch to the ground and walk your hands forward into a high plank.
- Pause to feel the activation of your abs.
- Walk your hands back towards your feet, before coming up to a low squat and returning to standing.
3b. Russian Twist
- Sit on the floor, with your back straight and knees bent at 45˚.
- Hold a dumbbell in both hands.
- Twist your torso to one side, and tap the weight on the floor.
- Maintaining tension in your abs, twist your torso to the opposite side, using your abs to control the momentum.
- Tapping both sides equals one rep.
3c. Bicycle Crunch
- Lie on your back, with hands held behind your head.
- Bring your knees up, with shins parallel to the floor.
- Straighten your left leg out and turn your upper body to the right, bringing your left elbow towards your right knee.
- Return to the centre, with both knees bent and elbows wide.
- Repeat on the other side. That’s one rep.
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