Trainer to the stars and Lumen ambassador Don Saladino shows you how to maximise your calorie expenditure and increase muscle mass with his ‘metabolic workout’
1 DUMBBELL ROMANIAN DEADLIFT
Hold a dumbbell in each hand, arms hanging straight down in front of you. Stand with feet hip-width apart.
Maintain a straight back, hinge at the hips, and lower the dumbbells towards the ground while keeping them close to your body. Feel the stretch in your hamstrings without rounding your back excessively.
Pause briefly at the bottom, then return to the starting position by engaging your hamstrings and glutes.
2 LATERAL BOUND
Although a fancy way of leaping from side to side, the Lateral Bound takes a little practice. Stand with feet hip-width apart, maintaining good posture with chest up. Shift your weight onto one leg, slightly bending the knee. Explosively push off the grounded leg and jump laterally to the side, extending the opposite leg out. Land softly on the opposite leg. Maintain balance on the single leg, touching toes down if you need, and immediately bound back to the starting position. Focus on controlled landings, engaging your core for stability.
3 SIDE PLANKS
Lie on your side with your elbow directly beneath your shoulder and legs stacked. Lift your hips, creating a straight line from your head to your heels. Engage your core and hold the position, avoiding any sagging or excessive arching. Focus on lifting the hips toward the ceiling to maximise activation. Hold the side plank for 20-30 seconds or longer if possible. Switch sides and repeat.
4 SINGLE ARM BRIDGE PRESS
Lie on your back with knees bent and feet flat on the ground. Hold a dumbbell in one hand, arm extended straight up towards the ceiling.
Press through
