Stand with the bar in front of your chest. Place your hands on the bar so that it helps or assists you with balance. (I’m using an overhand grip) Lower yourself down bending your left leg, and extending your right leg out in front of you. Focus on keeping your back straight, midsection firm, and […]

Stand with your chest out and your midsection firm. With a dumbbell in each hand at your sides, using a hammer grip, raise your dumbbells up to perform a hammer curl. Lower the dumbbells back down and turn your forearms out to the sides. Raise your dumbbells up again then lower them. Turn your forearms […]

Dumbbell Upright Rows Stand with your feet shoulder width apart, and knees slightly bent, keeping your midsection firm. Hold a dumbbell in each hand using an overhand grip (have your palms facing your upper thighs). Now pull the dumbbells upwards towards your chin, keeping them close to your body. Keep your elbows up and outwards […]

Laying over the top of an exercise ball, have your legs bent behind you, with your knees pointing out and the soles of your feet touching. Raise your legs up squeezing your butt. Then lower them to starting position. And repeat. [wlsp_jvftbasecontentluvthisbanners]

Jump up and down as if you were using a jump rope.  First rotating your forearms forwards for a certain amount of reps, then rotating them backwards. Keep your midsection firm and chest out. Keep your jumps light so you land softly each time. [wlsp_jvftbasecontentvaluablebanners]

Stand up straight keeping your knees soft, so not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm. Now Jump up “spread eagled“, so to speak, raising your arms out to the sides and upwards as you jump. And have your legs wide apart. Then Lower […]

Standing Dumbbell Lateral Raises Stand with your feet shoulder width apart. Keep your chest out and midsection firm. Holding a dumbbell in each hand by your sides – with your palms facing your body and your elbows slightly bent – raise the dumbbells up and outwards so your arms are at shoulder height. Now lower […]

Place yourself in a pushup position. Keep your back flat, your aim is to keep your body in a straight line from your head to heels. Contract your abdominals to prevent you from sagging in the middle. Hold this position for as long as you can, building up to 1 minute [wlsp_jvftbasecontentluvthisbanners]

Dumbbell Shoulder Press Stand with your feet shoulder width apart, knees slightly bent and your midsection firm. With a dumbbell in each hand, bring them up to just above shoulder height. Have your palms facing forward and elbows bent. Now push up, in a slight arc type motion, so that your dumbbells are at arms […]

Stand side on, with your left leg next to a bench. Keep your chest out and midsection firm. Step up sideways onto the bench with your left leg, bringing your right knee up. Lower your right leg down to the floor, followed by your left leg. Repeat to complete your set. Then turn around and […]