Make waves

WHEN IT COMES TO DEVELOPING STRENGTH, SIZE AND RAW POWER, GENGE KNOWS WHAT HE LIKES – AND HE LIKES IT BECAUSE IT WORKS. HE FOCUSES ON VARIATIONS OF THESE FOUR EXERCISES TO BUILD UNRIVALLED, MATCH-READY MUSCLE

These workouts combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. That means your work decreases as your fatigue levels increase, so you shouldn’t reach failure on any exercise.

This no-equipment circuit challenges your entire core. It starts slow and measured, before cardio-intense exercises at the end elevate your heart-rate and melt away fat

If you’ve got this far, then you’re ready to commit to your newfound habit, and this workout is a great place to start. No tricky equipment needed – just a couple of bottles, which you can replace wit

Monika Akabusi shares a short and sharp high-intensity workout to get you buzzing! Do it in the morning to set yourself up for the day.

Triple Olympic gold medallist Tom Dean MBE trains six days a week, covering around 3.5 million metres a year in the water. He shares the lessons that keep him afloat