The Best Full Body Workout

Helle Hammonds is founder of London’s leadin g groupfitness studio, GymClass (gym-class.co.uk). Sh e has 10 years’ experience in the industry, having worked at leading gyms such as City Athletic, Gymbox and Barry’s Bootcamp. Hammonds opened her first GymClas s studio, in west London’s Holland Park in 2019. How did she get into fitness ? Hammonds suffere d with cripplin geating and bodyconfidence issues in her teens and 20s, and didn’ t feel good about herself until she learned what to do in the gym and started to enjoy th e positive mental and physical results.

‘I felt tighter, more toned and more in control and the anxiety release that I got from exercise was massive. It changed my life,’ says Hammonds. She’d found her calling in life and, to this day, loves helping people become the best version of themselves by delivering fun, high-energy workouts. Like to look and feel amazing too? Try th e moves opposite , designed by Hammonds to hel p you create a strong, toned figure in no time . Do thre e rounds with a minute’s rest betwee n each round three time s a week.

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SQUAT TO PRESS

BENEFITS: Works your core, glutes, thighs, arms and shoulders, building strength and power. With a dumbbell in each hand, stand with feet shoulder-width apart. Position the dumbbells around shoulder height, with your palms facing inwards. Lower into a squat (A), keeping your chest up and bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbells overhead, ear-width apart (B), then lower them back down to shoulder height. Do 8-12 reps.

LATERAL LUNGE

BENEFITS: Works your glutes, quads, arms, core and inside thigh muscles, plus your balance. Hold a kettlebell in your right hand and bring your left hand to your head to aid balance if needed (A). Step your left foot out to the side until your left thigh is parallel to the floor, keeping your knee directly above your foot (B), then step your left foot back to meet the right. Do 8-12 reps.

JUMP SQUAT

BENEFITS: Works your quads, hamstrings, glutes, lower back and core and burns fat. Stand with your feet shoulder-width apart and lower down into a squat, keeping your chest up (A). Then jump up, explosively straightening your legs (B). When you land, take the impact by bending your knees into a squat position again. Do 8-12 reps.

SINGLE-LEG DEADLIFT

BENEFITS: Works the hamstrings and the glutes, challenges core stability and builds strength. Stand tall, holding a kettlebell in both hands with arms straight down in front of you (A). Shift your weight onto your left leg and have a slight bend in your left knee. Bend forwards at the hip, extending your right leg up behind you. Continue lowering the kettlebell until your body and raised leg are parallel to the ground (B), then return to the upright position. Do 8-12 reps on each leg.

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CHEST-TO-FLOOR BURPEE

BENEFITS: Builds strength and endurance, raises your heart rate, works your arms, chest, quads, glutes, hamstrings and abs. From standing (A), bend over or squat down, placing your hands on the floor in front of you, shoulder-width apart. Jump both feet back to plank position. Drop to a push-up – your chest should touch the floor (B). Push up to return to plank position (can be from the knees). Jump your feet back in towards your hands. Explosively jump into the air, reaching your arms straight overhead (C).

JUMPING SPLIT LUNGE

BENEFITS: This is an explosive movement that strengthens your glutes, core and legs, increases your heart rate and burns fat. Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forwards (A). Push off with both feet (B), jumping into a lunge with your right leg in front (C). Do 8-12 reps on each leg.

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