Time to step up into your game with this awesome workout that builds up your upper body and cardio!

Sumo Bodyweight Jump Squats

To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.

1. Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.

Dumbbell Bicep Curls

1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Tricep Overhead Press

This is a great exercise for hitting your triceps and getting rid of bingo wings! This can cause quick tricep growth, spreading any fat out and adding definition to your arms.

1. Stand with your feet shoulder width apart, holding one dumbbell in your two hands in front of you.
2. Hold a dumbbell in each hand, raising them above your head.
3. Bend your arms, lowering the dumbbells behind your head. 4. Tense your core and your triceps, slowly straightening your arms until the dumbbells are raised straight above your head. This is one rep.

Boxing Jabs

1. Get in the boxing stance. We’ll use the left jab throughout this article — for the right jab, everything is reversed. So for now, place your left foot in front of your right, right angled out a bit, pointing toward your opponent. Put your hands up to protect your chin, tuck your elbows in, chin down, and make sure your hips are above your feet.
2. Lean forward with your elbows in and your right hand a little higher than your left. Your right is protecting your chin, playing defense, while your left is up, waiting to strike. If you are taller than your opponent and it is unlikely that he will pull off a straight right to your face, you can keep it low for greater power and visibility. Otherwise, keep it at your chin ready to parry or block.
3. Transfer your weight forward and jab. Simultaneously shift off your back (right) foot (but don’t let it come off the ground) and put your weight onto your left, while throwing your left arm into a quick, powerful jab. Twitch your entire left side forward while ever so slightly lifting the heel of your left foot. As your hand comes forward, your body’s weight should come forward at the same time.
4. Be sure to rotate your palm down. When your hands are held at your chin, your thumbs are facing you. But when you go to jab, rotate your hands so that your palms are facing down, thumbs slightly lower than perfectly horizontal. Think of it like a slight corkscrew motion. It’s in that twist that there’s power — kind of like the cracking of a whip.

Front Dumbbell Raise

Front raises will work your trapezius as well as the back of your shoulders.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.

Lateral Lunges

1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.

Bent Over Lateral Arm Raises

These lat raises are a great way to work the centre of your back more.

1. On your hands and knees, hold a dumbbell in one hand.
2. Put your weight on your hand without the dumbbell.
3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
4. Slowly lower it back down. This is one rep.
5. Repeat on the other side.

Standing Dumbbell Hammer Curl

Hammer curls are a great variation on the standard biceps curl. They are performed in the same way but you don’t rotate your wrists. The dumbbell remains side on for the entire movement.

Hammer curls work out the three muscles in your biceps in a different way to normal curls, making them a good option to also use.

Side Dumbbell Raise

Side raises are great at working the middle section of your shoulders.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
3. Slowly lower the dumbbell back to your side.
4. Repeat with the other arm. This is one rep.

Lunge Jumps

Jumping lunges are another great variation to work on some explosive strength and variety!

1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
3. Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
4. Whilst in the air, swap your legs over so you land into a lunge on your other foot.
5. Repeat with the other leg.