Sets: 3  Reps: 8  Target: back, shoulders, core, legs

Raise up on the balls of your feet as the bar rises and flip it onto the front of your shoulders in one smooth move, keeping your lower back unstressed.

Sets: 3  Reps: 8  Target: chest, triceps

Drive the dumb-bells up in a straight line and don’t arch your back. Lower the weight as far as is comfortable

Sets: 3 Reps: 8 Target: upper back, core

Bend your knees slightly and retract your shoulder blades as you pause at the top of the move.

Sets: 3 Reps: 8 Target: chest

Pause at the top and squeeze your chest muscles, then slowly lower the weight as far as is comfortable

Sets: 3 Reps: 8 Target: lats, shoulders, forearms, core

Use an overhand grip, slightly wider than shoulder-width, and lower yourself all the way down before pulling up.

Sets: 3 Reps: 6 each side Target: abs, core, shoulders

Brace your core and turn your whole torso as you press the weight up overhead.