1a. DUMBBELL ROMANIAN DEADLIFT

10 secs on, 20 secs off x 10

Stand with feet a little wider than shoulder-width apart. Point your toes out slightly.

Hold the dumbbells over your quads, with palms facing your body.

Bend your knees slightly and slowly descend the weights towards the floor as you hinge at the hips. Keep your chest high and look straight.

When a stretch is felt (before the dumbbells hit the floor) begin to extend your hips and return to standing.