The Swiss ball, or stability ball, is a common sight in most gyms but it seems that most people use it only to do crunches. Personal trainer Paul Stephen Lubicz has other ideas. ‘The different possibilities that can be created by using the ball have not only increased but also evolved,’ Lubicz says. ‘This workout will target every part of your body and burn fat by keeping the intensity high at all times. Try to do the exercises at a reasonably slow tempo (three seconds to lower, one to lift and two to hold at the point of tension) and don’t swing or bounce during the move. Don’t be fooled by the slower speed, because you’ll be working harder for longer and really hammering those calories.’

How to do this workout
Perform the following exercises in order, taking as little rest between exercises as possible. Stick to the suggested rep range and if you still have energy left at the end of the circuit, rest for two minutes and go round again. Beginners should do one circuit only, while experienced gym-goers should attempt up to four circuits in any one session.

Paul Stephen Lubicz is director of The Wellbeing Manager and has worked as a health and fitness consultant on films such as Pirates Of The Caribbean and Troy. He is also the author of Body Conditioning For Men (Hamlyn, £12.99). You can get in touch with him through the website www.thewellbeingmanager.com