Sets: 3 Reps: 8 Target: chest, triceps
Keep your palms facing forward throughout and press the weight straight up above your chest.
Sets: 3 Reps: 8 Target: upper back, rear shoulders
Pull your shoulder blades back and keep your wrists in line with your forearms.
Sets: 3 Reps: 8 Target: hamstrings, glutes
Keep your lower back in a neutral position and stand up straight at the top of the movement.
Sets: 3 Reps: 8 Target: biceps
Lift the weights slowly and don’t bounce your arms off the ball on the way down.
Sets: 4 Reps: 4 each side Target: quads, calves, core
Alternate your legs and step up for a total of eight times in each set.
Sets: 3 Reps: 5 each side Target: abs, core
Rotate until your left arm is level with the floor then do four more reps before switching sides for another five reps.