Sets: 3 Reps: 15 Target: rotator cuffs

Keep your upper arms still and draw your shoulder blades together at the top of the move.

Sets: 3  Reps: 15  Target: core, abs, shoulders

Push your hips as high as possible while bringing your knees in to your chest.

Sets: 3  Reps: 8 each side  Target: lats, upper back, core, hips

Keep your torso still as you pull the weights up to your shoulders and squeeze your back muscles.

Sets: 3  Reps: 15  Target: rear deltoids, upper back, core

Hold your torso still as you bring the weights back. Keep your thumbs pointing down and your lower back unstressed.

Sets: 3  Reps: 20  Target: biceps, mid-back, rotator cuffs

Twist your upper body, pulling the weight behind your head. Alternate sides for a total of 20 reps.