Why do we love our strength bars (£20 physicalcompany.co.uk)? Well, they tone your arms, improve balance and work your core - plus roll neatly under the bed when you're done.
Here's how to work yours to the max for a hot body, fast.
You might also like to try: the medicine ball workout
Bent-over row move
For beginners: Bent-over row
Works: upper back, core
The move (aim for 10 reps):
- Holding the bar with both hands, stand with bent legs and lean forwards until the bar hangs straight down in front of you.
- Pull the bar up towards your chest.
- Lower until your arms are straight again to complete the first rep.
You might also like to try: the dumbbells workout
Front squat move
For beginners: Front squat
Works: quads, glutes, hamstrings, core
The move (aim for 10 reps):
- Stand with your feet shoulder-width apart, holding the bar with both hands on top of your chest with elbows facing forwards. Squat down as deeply as you can (keep your heels on the floor).
- Push back up to standing for one rep.
You might also like to try: the Swiss ball workout
Lunge move
For intermediates: Lunge
Works: quads, glutes, core
The move (aim for 15 on each leg):
- Stand with the bar resting across your shoulders. Take a big stride forwards, sinking down so that your front thigh is parallel to the floor and your rear knee is just off the floor.
- Push backwards to return to standing. Repeat by alternating your legs until you've done 30 reps.
You might also like to try: the hula hoop workout
V-Sit move
For advanced bar users: V-Sit
Works: core
The move (aim for 10 reps):
- Lie down with your legs straight and your feet touching the floor, holding the bar with straight arms behind your head.
- Sit up, simultaneously raising your feet up with straight legs and pulling the bar up towards your feet with your shoulders raised off the floor.
- Slowly lower back down.
You might also like to try: the skipping workout
