Reps: 10-12 each side Target: quads, obliques

1. Raise the ball over your head from one side to the other.

2. From a lunge position, jump up and swap legs in mid-air to land in another lunge.

3. Keep your back upright throughout.

Muscle tip
Avoid booze

Sorry. Alcohol is catabolic, which means it encourages your body to break down muscle tissue, ruining your good work in the gym.

Reps: to failure Target: hamstrings, hips

1. Keep your hips raised and your body in a straight line from shoulders to ankles.

2. Draw the ball in towards your backside.

Reps: 8-12 Target: chest, triceps

1. Place one hand on a step or box.

2. Lower your body as far as you can comfortably.

Reps: 10-12 each side Target: abs, obliques, shoulders

1. Kneel on one knee, keeping your body upright.

2. Rotate your torso to the side as far as possible.

Reps: 10-15 Target: abs, lats

1. Feet flat on floor.

2. Sit up fully while pulling the ball over your head as if you were going to throw it - but don't let go.

Reps: 30 seconds Target: abs, obliques

1. Hold the ball at chest level.

2. Twist from side to side as if you were trying to throw the ball behind you, without letting go.