Sets: 3 Reps: 10 each side Target: thighs, hips

Step sideways and lower down until the weights touch the floor then lunge back to the other side.

Sets: 2  Reps: 10 each side Target: shoulders, core

Turn your torso to the side while pressing the weight overhead. Complete ten reps then switch sides.

Sets: 3  Reps: 10-12  Target: back, shoulders, core

Keep your back in a neutral, unstressed position throughout.

Explosively pull the bar up to your chin, drop under it and flip your grip over so that it rests on the tops of your shoulders.

Sets: 2  Reps: 10 each side Target: thighs, glutes, biceps, shoulders

As you step up, curl the weight to your shoulder then press it above your head while you raise your opposite knee in front of you.

Sets: 3  Reps: 12  Target: lower back

Concentrate on quality of movement rather than speed in this particular exercise, but make sure you work the lower back’s full range of motion.