Your guide to the opportunistic winter bulk

Work your body from head to toe at home, with just a single set of dumbbells and a mat

Minimal kit, max results

Target your arms and abs with this quick, effective dumbbell workout that will blitz your upper body

Wellness coach Diego Carrete specialises in helping busy dads get back in shape. His F.I.T Dad programme will help any new dad – or just anyone short on time – to build muscle, lose fat and rebuild their metabolism

This session – from Gymbox PT Ben Foulis – will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance