Hundreds of scientific studies and researches across the world have conclusively proved that regular physical activity leads to a higher life expectancy and better quality of life by reducing weight and managing body fat. The great popularity of gyms, fitness centers and health clinics is results from this realization that exercise is fundamental step if one wishes to curb his weight.

One reason many people fail in the gym is that they stagnate; either they become bored of doing the same exercises over and over again, or their muscles grow used to performing the same movements time after time and so stop growing. Here then are some home gym exercises that you may not have considered for your workouts that should shock them back into action.

Jack-in the box

Squat so you're hands are touching the floor and you're on flat feet, then spring upwards and throw your hands and arms into a star shape. Repeat many times. It looks a bit school-girl like but the burn in your thighs, quads, calves, glutes and hamstrings sure isn't... This is a perfect example of an exercise that's been neglected for not looking hardcore enough, much to the detriment of those who could be utilising it.

Squat thrust

Another one from circuits/keep fit classes/gym juniors (ah those were the days). This works the whole body and is great for CV too.

The complete pec workout

You lie on a bench holding two fairly light dumbbells directly above you (as though you were about to do dumbbell presses) then get a spotter to push your arms in one of several directions... it could be a pec fly, a pullover, a press... a combination of them... This one is courtesy of my gym buddy Nathan Wallace.

Shadow/mirror boxing

By far my favourite form of CV, although mine is more like 'shadow kung fu'. I like to put on dramatic music and pretend I'm fighting armies of enemies...

Rocking press ups

Get into press up position but then only go down on one arm - leaning to one side, then repeat on the other side. It's brilliant for nuking the pecs and is also a great way to learn to do one-armed press ups. You can also do rocking pull ups - I'll leave you to figure out what they are.

Dumbbell runners

Stand as though you're running but hold a dumbbell in either hand, then run slow-mo - Baywatch style. Basically you're doing a hammer curl in one hand and a tricep kick back in the other before switching over. This is a favourite of Sylvester Stallone himself.

Sissy squats

The guy who runs my local circuits class calls these LA squats as they look slightly porno... Again though, the appearance is deceptive and this is one of the hardest workouts you're likely to get for your legs. To perform them imagine you're Neo in the Matrix dodging bullets - go up on your tiptoes and bend your legs at your knees leaning back. Now for each rep bend further at the knees, lowering your back to the floor and then raising it again without falling over. This is also incredibly effective for improving your balance.

Mack LeMouse

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