Target: hamstrings, quads, glutes, core

Why it works: The weighted lunge adds resistance to the natural running movement, increasing your leg strength in a functional way. Stepping upwards to perform the exercise deepens the effort into the hamstrings, targeting them to fatigue the muscle and maximise your muscle gains.

• Stand in front of a low box or step with a dumb-bell in each hand.
• Step up on the box with your left foot, bending the knee and dropping your right knee as far down as possible.
• Now drive up onto the step with your left leg and then step back to the starting position.
• Repeat for six reps, then swap sides.