Sets: 2-3 Reps: 12-15 Targets: hamstrings, core

1. Bend at the hips, not the waist, and push your backside out.

2. Lower the bar straight down by your shins.

b. Standing shoulder press
Sets: 2-3 Reps: 12-15 Targets: shoulders

1. Don't move your hips as you press

2. Press the bar directly above your head

Sets: 2-3 Reps: 12-15 Targets: back, core

1. Lean forward at the hips and hold the position throughout.

2. Pull the weights in to your sides and squeeze your shoulder blades together.

b. Swiss ball dumb-bell press
Sets: 2-3 Reps: 12-15 each arm Targets: chest, triceps, core

1. Rest your shoulders on the ball with your body straight.

2. Slowly lower one arm as you press the other up.

Sets: 2-3 Reps: 15-20 Targets: abs

1. Hold your body straight and look at the floor.

2. Drag the ball into your body using your abdominal muscles.

b. Weighted Swiss ball crunch
Sets: 2-3 Reps: 12-15 Targets: abs

1. Rest your lower back on the ball.

2. Crunch up without changing position of arms

Muscle tip
Aim for perfection
It’s more important to make every rep perfect than to reach your target number of reps. If your form goes, pick a smaller weight and start again.