Ramp up your six-pack definition with this sandbag workout

What to do: Do each exercise in turn for the stated number of reps with no rest between the moves. Then rest for 2-3 minutes before repeating the circuit up to four times. Repeat the workout 2-3 times a week, or incorporate it into your current routine as a once-a-week blast, and you’ll have earned that impressive six-pack .

1. Sandbag press-up

Reps: 5 each side

• Drag the bag, drop down and then press back up before switching hands and dragging the bag back again. • Focus on not letting your hips drop.

2. Overhead sit-up

Reps: 12

• Keep your arms extended throughout. • Use your abs to start the move and stabilise the weight as you lower.

3. Bastards

Reps: 12

• Start the swing as a burpee, but add a press-up into the movement. • OPTIONAL: Press the bag overhead for extra punch.

4. Kneeling get up

Reps: 6 each side

• Stabilise your torso with your core as you go from kneeling. • Drive up straight through your forward heel to standing.

5. Round-the-head swing

Reps: 6 each side

• Rather than pull the bag up, use your hips and shoulders to swing.
• Continue the movement for 6 reps before switching sides.

6. Lunge to swing

Reps: 8 each side

• Keep your torso upright and shoulders forwards when lunging. • Hold your arms straight throughout.