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.