Sets: 3  Reps: 8-12  Target: lats, biceps, grip

Place your hands shoulder-width apart. Brace your core before lifting and lower yourself all the way down afterwards.

Muscle Tip
You’ll need to eat more protein to fuel muscle building and to feed your increased metabolism. Aim for 1.5-2g of lean protein per kilo of bodyweight.

Sets: 2  Reps: 10 each side  Target: ankles, quads, hamstrings

Brace your core and then bend over at the hips, keeping your lower back in a neutral position 

Sets: 3 Reps: 10 Target: chest, triceps, core

Rest your hands on the Swiss ball and use your core to control it while you lower your chest to the ball.

Sets: 2  Reps: 10 each side  Target: lower back, core

Stand in the back extension machine with one foot unanchored. Don’t overextend your back on the way up. 

Sets: 3  Reps: 12  Target: abs, core, grip

Pause at the bottom to control your swing before lifting your knees up to your chest.

Sets: 3 Reps: 8 each side Target: lats, arms, shoulders

Keep your non-lifting arm pointing straight up and contract your core throughout.