DUMBBELL TRICEP EXTENSION
(a) Hold one dumbbell overhead with both hands.
(b) Keeping your elbows forwards and tight to your ears, slowly bend at the elbow to lower your forearms behind your head, then straighten again to return to the start position. See how many you can do in a minute.
(a) Sit on a bench with your hands by your hips, holding the edge. Straighten your arms and walk your feet forwards to lift your body up and over the edge.
(b) Slowly bend your elbows (behind you, not to the sides) to 90° as you lower your hips. Push back up to straighten your arms, then go again.
DUMBBELL SHOULDER PRESS
(a) Stand with a dumbbell in each hand at shoulderheight, palms facing in, then brace your core and press them overhead until your elbows are straight – but not locked – keeping them aligned over your shoulders.
(b) Bring the weights back down to the starting position and go again. Arnie’s got nothing on you.
(a) Begin in a modified plank with your legs together and hands positioned directly under your shoulders.
(b) Do a press-up, then turn your body to the right into a side plank, reaching your left arm straight up to the ceiling. Return to the centre and repeat on the other side.