Contrary to popular belief, strength and muscle isn’t just made in the gym – it can be made at home too. This full-body workout can be done in both environments and is great for beginners as no muscle will be left un-fired. It will only take 30 minutes too, so it’s also a good alternative for those who are more advanced with their fitness and don’t have time for a full blown session. All you need is a pair of dumbbells.
This workout is made up of antagonistic supersets – where you perform two exercises that use opposing muscles, back to back, with no rest in between – to pack as much into your workout as possible. "Antagonist supersets are also a great way to build muscle and strength in less time,” says Sean Murphy, Global Personal Training Director at Ultimate Performance. “By contracting antagonistic muscular groups alternatively, you can often enhance motor unit recruitment, leading to greater strength. You’ll also get an incredible ‘pump’ since you’re working two antagonistic muscle groups in the same area.”
