Reps: 10-12 Target: quads, calves, shoulders, core, glutes

1. Squat down, jump into the air and bring the dumb-bells over your head.

2. As you land, go straight into the next squat.

Muscle tip
Change your grip

When doing squuats, move your hands closer together on the bar. This will improve your posture and help you lift more.

Reps: 8-12 each side Target: chest, triceps, obliques

1. Press up and rotate your body to one side until you point your hand at the ceiling.

2. Alternate sides with each rep.

3. Only use dumb-bells if they are hexagonal - ie they won't roll.

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

1. Step sideways and lower yourself until the weights touch the floor

Reps: 10-12 each arm Target: quads, hamstrings, back, biceps, shoulders

1. Lean forward at the hips and bend your knees.

2. As you stand up, curl the weight up to your shoulder, then press it over your head.

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

1. Keep your front shin vertical.

2. As you lunge, chop the weight to the side of your leading leg.

Reps: 10-12 Target: back

1. Lean foward at the hips.

2. Squeeze your shoulder blades at the top.