Born in Stirling, Jamie undertook a path to professional rugby through hard work and gradual progression in the grassroot ...

Full-body warm-up: Begin by increasing your body temperature and preparing your muscles with a half-pyramid of pull-ups, push ...

What’s more, the workout has several compound exercises, meaning you’re working more than one muscle group at a time.

Mikala is using a set of 8-pound dumbbells in the workout, but select the weight that is right for you and your body. As a reminder, the right weight should feel challenging by the final few reps, but ...

The dumbbell squat to press, also known as a thruster, is a compound exercise that starts in a front squat position and ends in an overhead press. This full body movement can be done using dumbbells, ...