AMP UP THE BURN

Master the basics, then go next-level with these killer upgrades

ONE-LEGGED TRICEP DIP

Get into your starting position, then, engaging your core, raise your left leg off the ground. Do eight reps then repeat on the other leg. Oof.

STABILITY BALL DIPS

This time, rest your heels on top of a stability ball. Keep your legs straight and – using your core to stabilise – dip as normal. Do eight to 10 reps.

PARALLEL-BAR DIPS

Hoist yourself up on to parallel bars, making sure you keep your shoulders down, core tight and knees bent. Lower yourself until your arms are at 90°, then push back up. This one is tough, so aim for five reps. A resistance band under your heels (hold each end in your hands as you grip the bars) adds an extra burn.