Reps: 25
Stand with your feet shoulder-width apart and hold the E-Z bar with an overhand grip, palms facing towards you. Keep your elbows tucked in to your sides and curl the bar up under your chin. In the same movement, press the bar straight overhead until your arms are almost straight. Return to the start and repeat.

Reps: 25
Lie on your back holding the E-Z bar above your chest with straight arms. Lift your feet off the floor and bend your knees to 90° so that your shins are level with the floor. Now crunch up using your abs so that you move the bar past your knees. Pause, then return to the start.

Reps: 25
Stand with your feet shoulder-width apart and hold the E-Z bar with a narrow, overhand grip, palms facing towards you. Now lift the bar up and behind your head so that your elbows are pointing up at the ceiling and your forearms are by your ears. From this position, keeping your upper arms still, press the bar up with your triceps to extend your arms. Finally, bring the bar back down behind your head.

Reps: 25
Stand with your feet slightly wider than shoulder-width apart, with your heels resting on two weight plates. Hold the E-Z bar behind you, palms facing away from you so that it rests under your backside. Brace your core and lower yourself by bending at the knees, keeping your lower back in an unstressed position. Stop when your thighs are level with the floor and press back up again.

Reps: 25
Stand with your feet shoulder-width apart and hold the E-Z bar with an underhand grip. Curl the bar one-third of the way up to your chest and pause. Then curl it two-thirds of the way up and pause, and finally curl it all the way up. Pause before repeating this three-stage pattern on the way back down.

Reps: 15 each leg
Stand with your right leg forwards and your left leg bent behind you with the shin resting on a bench. Get in a lunge position with your centre of gravity over your right knee. Hold the bar across your shoulders. Keep your torso upright and lower yourself by bending your right knee, then push back up again. Do 15 reps, then swap sides for another 15.

Reps: 25
Stand with feet shoulder-width apart and hold the E-Z bar across the backs of your shoulders. Now bend to one side, keeping your shoulders in line with your hips, as far as is comfortable. Pause and return to the middle then bend over to the other side before returning to the middle again.

Reps: 25
Stand with feet slightly wider than shoulder-width apart and hold the E-Z bar across the backs of your shoulders. Brace your core and bend your knees slightly, then explode upwards using your calf muscles for drive so that your feet leave the ground. Land on the balls of your feet, bending your knees to absorb the impact. Avoid putting your heels on the ground. In the same movement, jump back up again.