TRAIN AT HOME

Sure, it would be nice to have a fully-equipped home gym with a bench, barbell and squat rack. But unless you’ve got an abundance of space or an understanding family, the chances are you’re going to be limited to a set of dumbbells and a gym ball. But that’s fine, because having the ball means you can do a number of moves that you wouldn’t be able to do if you only had a set of weights.

KEY MOVE CHEST PRESS

Lie holding dumbbells with your upper back on the ball and your knees bent at 90° with your feet planted on the floor. Start with arms straight and the weights above your head. Bend your elbows to lower them to your chest, then press back up to the start.