Building strength doesn’t require a never-ending list of exercises. You can get an effective full-body workout by sticking to a selection of simple but effective movements.

That’s something Ben Shephard, 51, knows well. In a recent workout video posted on Instagram, the television presenter can be seen working his way through a full-body session made up of just six compound moves alongside former snowboarder and presenter Aimee Fuller.

Devised by his long-time personal trainer Steve Coleman, the workout is ideal for anyone looking to build full-body strength without overcomplicating their training.

It’s one you can return to time and time again. Just make sure to increase the weights or reps as you get stronger, so you keep making progress.

A. Under Over: 3 sets of 8 reps on each leg

C. Pull-Up: 3 sets of 4-8 reps

D. Push-Up Pike: 3 sets of 30 seconds

E. Plank Row: 3 sets of 8 reps on each side

F. Squat Jump: 3 sets of 30 seconds

Under Over

• Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
• Drive your left knee up in front of you, then feed the kettlebell behind your bent knee and pass it to your left hand.
• Lower your leg and step back into a lunge on the same side.
• Bring the kettlebell down and underneath your front leg, passing it back into your right hand.
• Repeat eight times on the same leg before switching sides.

Trap Bar Deadlift

• Position yourself inside the trap bar, with your shins aligned with, or just in front of, the centre of the bar.
• Push your hips back, bend your knees and reach down to grip the handles. Grip as tightly as possible.
• Keep your head neutral and your gaze fixed on something in front of you. Squeeze your shoulder blades to create tension and turn the pits of your elbows forwards.
• Make sure your hips are lower than your shoulders, then prepare to initiate the lift.
• Push your feet through the floor to stand tall, squeezing your glutes at the top.
• To finish the rep, push your hips back, then bend your knees to set the weight down.

Pull-Up

• Hang from the bar in a dead hang, with your arms fully extended.
• Tighten your abs and create a hollow-body position.
• Pull your shoulders down away from your ears.
• Pull your elbows down until your chest reaches the bar.
• Lower under control, maintaining the hollow-body position.
• Reset, then repeat.

Push-Up Pike

• Start in a push-up position with your hands wider than shoulder-width apart.
• Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside-down V shape.
• Bring your shoulders forwards to return to the starting position, then lower your body towards the floor.
• Press back up and repeat.

Plank Row

• Place one hand on a bench and hold a dumbbell in the other. Step your feet back so your body forms a straight line from shoulders to ankles.
• Tighten your glutes and brace the obliques on the side holding the weight to keep your body steady. Maintaining tension is key.
• Row the dumbbell until your upper arm is parallel to your torso, then pause. Lower under control. That’s one rep.

Squat Jump

Shephard uses a TRX strap for stability during this exercise, but it isn’t required.

• Stand tall, with your core engaged and chest lifted.
• Squat down, keeping your back straight, until your thighs are at least parallel with the floor.
• Jump upwards explosively as high as you can, letting your arms travel slightly behind you.
• As you land, move straight into your next rep, dropping back into the squat position.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.