While barbells, dumbbells and kettlebells all help when you’re looking to bulk up, it doesn’t take a stacked weights rack and hours in the gym to build strength in your upper body. Next time you have half an hour free at home, try this workout and you’ll see exactly what we mean.

Sports nutrition brand Maximuscle has teamed up with fitness expert Bradley Simmonds to create this home workout, which mostly targets the upper body and requires only a resistance band to complete. Well, a resistance band and plenty of determination.

Browse resistance bands on amazon.co.uk

How To Do This Workout

There are six exercises in the workout. Do each for 60 seconds, then rest for 60 seconds and move on to the next exercise. Complete three rounds of the five exercises in total.

1. Raised-leg press-up

Hit the deck with your hands palms-down beneath your shoulders and your feet resting on a raised surface so your body is roughly straight when you are in the elevated press-up position. Drop down, press up, repeat.

2. Biceps curl

Stand up straight standing on the resistance band and holding one end in each hand. Keep your elbows by your sides as you slowly curl up towards your chest.

3. Upright triceps row

Stand on the band and hold one end in each hand, palms facing forwards. Bend your elbows behind you to row the band upwards until your upper arms are horizontal. Lower slowly.

4. Diamond press-up

Place your hands beneath your chest with your thumbs and forefingers touching to form a diamond shape, a position that shifts the focus to the triceps. Lower to the ground and push back up.

5. Dip

Stand with your back to a chair or other suitable surface and place your palms on it. Bend your elbows and slowly lower your bum towards the floor. Keep your elbows tucked in throughout. Your body should just clear the seat.

6. Unweighted squat

Your upper body finally gets a break as you switch the focus to your legs. Keeping your back straight, lower into a squat with your feet pressed into the floor. Your kneecaps should be over the tops of your feet and your torso should lean forward slightly, creating a 30-45° angle with your thighs. Push up, breathing out as you rise.

For more information on the Maximuscle Ibiza Challenge, head to maxinutrition.com/ibiza

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