THE STRENGTH ROUTINE

HIP DROP

Lie facedown, balancing on your elbows, forearms and toes; abs tight.

Slow IT DOWN Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side.

Make it HARDER (Week 2): Do 12 to 15 times each side.

BEACH BALL HUG

Lie face up, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor.

Slow IT DOWN Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you’re hugging a beach ball. Do 6 times; repeat with right leg.

Make it HARDER (Week 2): Raise both feet off the floor.

FULL BODY ROLL-UP

Lie face up, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders and back off the floor; and reach toward toes in 4 counts.

Slow IT DOWN Roll back down to floor one vertebra at a time, taking about 6 to 8 counts to lower.

Make it HARDER (Week 2): Hold a light weight (1-2kg) in both hands.

BREASTSTROKE

Lie facedown, arms extended overhead, palms facing in.

Lift head and arms off floor and hold for 2 counts. Lift chest a few centimetres off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on the floor.)

Slow IT DOWN Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times.

Make it HARDER (Week 2): As you lift chest and swim arms, raise both feet off the floor, then lower.

READ THE PAPER

Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper.

Slow IT DOWN Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times on each side.

Make it HARDER (Week 2): Hold a light weight (1-2kg) in each hand.

PLIÉ WITH BICEPS CURL

Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders.

Slow IT DOWN Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times.

Make it HARDER (Week 2): Use heavier weights.

FORWARD LUNGE & RAISE THE ROOF

Stand with feet together, dumbbells overhead, palms forward.

Slow IT DOWN Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs.

Make it HARDER (Week 2): Swing left knee forward to hip height as you stand up.

SQUAT WITH STRAIGHT ARM PRESSBACK

Stand with feet about 10cm apart, dumbbells at sides, palms facing behind you.

Slow IT DOWN Sit back, keeping weight over heels, as arms swing forward toward knees for 4 counts. Stand up in 2 counts while pressing weights behind you. Do 8 to 12 times.

Make it HARDER (Week 2): Lift left leg back and squeeze glutes as you stand; switch legs E halfway through set.

TIP IT OVER

Stand with dumbbell in left hand at side, right hand on chair for balance.

Slow IT DOWN Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides.

Make it HARDER (Week 2): Use a heavier weight and skip the chair.

CURTSY LAT RAISE

Stand with feet together, dumbbells at sides, palms in.

Slow IT DOWN Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides.

Make it HARDER (Week 2): As you stand up, lift right leg out to side. Skip the chair.