Intensify your workout moves to get more for less.

But those go-to moves you mastered last year aren’t going to cut it. You need to step up your game! Why? Your body is designed to make life easy, so as soon as you start any kind of exercise, it’s already working out how to perform that exercise with less effort. Remember the Robocop walk you did after your first-ever set of lunges? Six months down the line, you could probably bang out twice the number without feeling a thing – yay for stronger glutes! And as convenient as this superpower is for everyday life (say, carrying a mislik toddler around the mall), if you want to keep pushing the boundaries of fitness – and enjoy the trimming and toning benefits that come with that – you need a new challenge. Dr Ian Smith, bestselling author of Shred: The Revolutionary Diet, believes switching things up – in your workout and your diet – is the best way to get results. Up the ante by subbing these next-level moves, provided by Smith, into your regular workout programme, or string them together for a full-body toning routine at home.
You’ll need: A chin-up bar; a pair of light dumbbells

UPGRADED BICEPS CURL = chin-up

Grab the bar with a shoulder-width, underhand grip and hang at arm’s length (A). Slowly pull your body up to the bar (B). Pause when the top of your chest touches the bar, then slowly lower your body back to a dead hang. Work up to 10 reps.

UPGRADED PLANK = rotating plank

Get into high plank, aka push-up position (A). Shift your weight onto your left arm and rotate your body, raising your right arm towards the ceiling (B). Hold for two seconds. Return to plank position and repeat with your right arm. That’s one rep. Do eight to 10 reps.

UPGRADED LUNGE = jumping lunge

Stand with your feet together and your elbows bent at a 90-degree angle. Lunge forward with your right foot (A). From there, jump straight up, scissoring your legs midair (B), and land in a lunge with your left leg forward (C). Do 10 reps.

UPGRADED FRONT RAISE = shoulder raise

Holding a pair of dumbbells (A), simultaneously raise your left arm straight out to your side, and raise your right arm straight out in front of you (B). Return to start, then switch your arm directions on your next raise. That’s one rep. Do 12 reps.