1. Squats with Hammer curl holding DB’s: x15-20reps
Standing with feet hip width apart, holding dumbbells at your side, as you lower down into the squat position bring the weights up towards your shoulders. As you stand back up the weights will go back to your sides.RELATED: RECOMMENDED PLANS FOR YOU
2. Forward Lunges with lateral raise with DB: x15 reps each side
Stand with feet together and dumbbells next to your body, take a step forward into a forward lunge, bring the weights up towards your side to shoulder height.
3. Seated shoulder press on SB: x15 reps
Seated on the swiss ball holding the dumbbells in each hand, start with them at shoulder height, push upwards and straighten out the arms into a overhead shoulder press. Bring them back down to shoulder height and repeat for desired amount of reps.
4. Tricep Push up on knees or Dips on a bench: x10 reps for push ups x15 reps for dips
Position yourself on the mat with your knees on the floor, bring your hands close together, and lower your body towards the ground while keeping your elbows inwards. Make sure your body moves as one unit.
Push back upwards and repeat for desired reps. For the dips on the bench, keep your hands close together behind your back, legs bent and feet on the floor, lower yourself downwards, not too far and then push back upwards.
5. Bent Over Fly’s with DB’s: x15 reps
Standing with feet hip width apart, leaning forward, keeping your knees bent and back straight, bring the dumbbells upwards to shoulder height, squeeze the shoulder blades together, and lower back down again.
6. Step ups onto a box into high knee for advanced: x12 reps each side
Step up onto a bench with your left foot, bringing your right leg upwards into a high knee. Touch the ground with your right leg, while still keeping your left leg on the bench.
You can also hold dumbbells in each hand to make it more challenging. Step up without the high knee, exactly the same as above, just without bringing the knee upwards.
Superman on all Fours: x10 reps each side
Great for the core and back. Start on all fours, stretch out your left hand as as if you are trying to touch something ahead of you, at the same time as stretching out your right leg. You want to elongate the body, feeling it stretch outwards. Repeat on the other side. Don’t rush this exercise, focus on your form and make sure the movement is controlled.