CIRCUIT 1

SINGLE-ARM DUMBBELL ROW

Targets: Back and shoulders Do: 10 reps per side

(a) Put your left knee and hand on a bench, with your back straight. Hold a dumbbell in your right hand with your arm extended down.

(b) Lift the weight up to your side, then lower to the starting position. That’s one rep done.

NEGATIVE BICEP CURL

Targets: Biceps

Do: 12 reps

(a) Holding a dumbbell in each hand, stand with your feet shoulder-width apart, elbows bent but tucked into your waist and palms facing your shoulders. (b) Slowly lower to waist height, then return to the starting position.

WEIGHTED BENT-LEG JACKKNIFE

Targets: Core

Do: 12 reps

(a) On your back with legs slightly raised, hold a dumbbell in both hands above your head. (b) Bring your knees to your chest and the weight to your ankles, crunching to lift your torso off the bench. Pause, then return to the start.

AB BIKE

Targets: Core and obliques Do: 20 reps per side

(a) Still on your back, put your hands by your ears, with your knees at 90° over your hips. (b) Straighten your right leg and bring your left knee into your chest, twisting your upper body to the left to touch your knee to your elbow. Return to the start and alternate sides.