Sets: 4 Reps: 12 (each side) Targets: core, biceps, shoulders

Bend your knees slightly, then propel yourself upwards, curling the weight to your shoulder before pressing it overhead. 

Sets: 2 Reps: 12 Target: biceps

Lower your arms slowly and pause at the bottom so that you don't use the ball to bounce the weight back up. 

Sets: 4 Reps: 12 Targets: shouders, lower back, core

Hold your arms out until they are almost straight, thelock them in this position for the whole move.