Sets: 2  Reps: 8 each side Target: hams, lower back, glutes

Keep your back straight as you lower. 

Sets: 2  Reps: 8 each side Target: quads, arms, shoulders

Explosively drive up, catch the dumb-bell on your shoulder inverting your grip as you do, then press the weight straight overhead. 

Sets: 2  Reps: 8 each side Target: hams, glutes, adductors

Step back and to the left so that your left foot is pointing away from your right.
 

Sets: 2  Reps: 8 each side Target: quads, glutes

Concentrate on a slow, controlled movement up and down.
 

Sets: 2  Reps: 8 each side Target: calves, quads, glutes

Step up with the right leg then down with the left then repeat eight times before swapping sides.

Muscle Tip - Get in line
Before doing any big lift, imagine reaching towards the ceiling with the top of your head to correct your posture and lift your shoulders.

Sets: 2  Reps: 8 each side Target: lower back, hams, quads

Bend over at the hips, then straighten up before stepping backwards into a lunge.