8 easy steps to master floor exercises to build lean muscle

8 easy steps to master floor exercises to build lean muscle


If you’ve purchased a new gym membership, or perhaps on a free gym trial, chances are you know the feeling of walking into a gym and having absolutely. No. Idea. Of what to do for your workout. Should you start with squats or begin with a barbell? Do the dumbbells or rep a resistance band?

Stop fretting. As long as your gym has a mat, a bench and a pair of dumbbells, you’ll have all you need for this quick, 30-minute gym workout.

Designed by Andy Vincent, a personal trainer at Third Space (thirdspace.london) he’s no stranger to clients who need to maximise muscle in the minimum amount of time – fitting a workout in on lunch with enough time after to make yourself office-ready again demands that brief.

Ready? Try this gym workout once a week. You’ll need to do three circuits, resting for 2 mins in between. Focus on the targeted area to maximise effects. Ready, set, train.

Build a Simple 30-Minute Gym Workout with these 8 Exercises


This exercise benefits… glutes

A) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.

B) Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.

NOTE: if there is no barbell available you can use one heavy dumbbell instead.


Deadbug, Gym workout

This exercise benefits… abs

A) Lie on your back with your arms skywards and legs raised and bent at 90 degrees.

B) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor. To take it up a notch, hold a 6kg dumbbell. Do 10 per leg.


Dumbbell lunge, gym workout

This exercise benefits… glutes, quads, hamstrings

A) Stand holding a dumbbell in each hand, then step forward into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position.


This exercise benefits… abs, shoulders

A) With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your dust by tier hip, then lower the dumbbell back to the floor.

B) Repeat on the other side, then do a press-up. Do 10 reps.


Romania Deadlift, gym workout

This exercise benefits… core, hamstrings

A) Holding a barbell in your hands, keep your knees slightly bent, your back straight and your core embraced.

B) Hinge forward at the hips, keeping your arms straight so the barbell is directly in front of your legs. Hold for 3 secs then return to the starting position. Do 10 reps per leg.


Dumbbell Floor Press, Gym workout

This exercise benefits… shoulders, triceps

A) Lying on your back, holding two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight.

B) Push the dumbbells overhead, holding your wrists strong. Then reverse to the starting position. Do 10 reps.


goblet squat, gym workout

This exercise benefits… Hip flexors, quads, lats, calves, glutes, hamstrings

A) Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.

B) Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep. Do 20 reps.


Russian Twist, gym workout

This exercise benefits… core, abs

A) Sit on the floor with your ankles together. Hold a dumbbell with both hands. Twist your arms to one side, clasping the dumbbell firmly.

B) Hold the dumbbell so you are nearly touching the floor. Embrace your core and do the same on the other side. Do 10 reps.