Build your STRENGTH

To get started, grab a couple 2–5kg dumbbells and do these three simple exercises.

1 Goblet squat with dumbbell

Hold a dumbbell vertically with both hands, holding it close to your chest with elbows bent. Place feet more than shoulder-width apart, toes pointed out slightly. Keeping your chest up and back straight, bend knees and push hips back, as if you’re sitting in a chair, until your elbows meet your knees. Press through your heels to rise and then repeat entire move.

2 Dumbbell chest press on floor

Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and hold both above you with straight arms, palms facing forward. Bend elbows until your upper arms rest on the floor. Your forearms should be vertical. This is the starting position.

Now push weights above your chest until arms are straight. Pause, squeezing your chest muscles. Slowly bring dumbbells down to the starting position. Repeat.

3 Dumbbell bent-over row

Holding a dumbbell in each hand at your sides, stand with feet shoulder-width apart and knees slightly bent. Bend forward at your hips until your back is between 45 degrees and parallel to the floor. Squeezing your shoulder blades together, pull both weights towards the sides of your chest. Pause and then lower. Repeat without standing up.