Bianca Cheah

WEIGHTED WARRIOR THREE

(a) Holding a dumbbell in each hand, shift your weight on to your slightly bent right leg as you lift your left leg off the floor behind you.

(b) Keeping your right leg slightly bent, fully extend your left leg and pulse it up and down, holding both arms out in front for balance. Continue for 30 seconds, then repeat the move on the other side.

GROUNDED TREE POSE

(a) Holding your weights to your chest, shift your body weight on to your right foot and bring your left knee up, placing the sole of your left foot against your right thigh

(or as high as you can get it) and turning your knee outwards.

(b) Press your foot into your thigh and look to the distance to aid balance. Hold for 30 seconds, then swap legs.

SOUPED-UP SIDE ANGLE

(a) With a weight in each hand and legs spread wide, turn your right foot out at 90°, then bend your right knee until it’s above your ankle. Put your right hand on the floor just outside your right foot.

(b) Reach your left arm over your head, looking up past your left armpit. Hold for 30 seconds, then swap sides and go again. Easy this is not.

DANCER’S POSE

(a) Ditch the dumbbells and stand on your right leg, knee soft. Loop a yoga strap around your left foot and bend your leg up behind you.

(b) Raise your arms and bend your elbows to point towards the ceiling, then pull your left leg up. Hold (yep, 30 seconds), then swap sides. Focus on the mid-distance to keep from toppling over.