1. Dips on floor/bench

10-­15  repetitions

  1. 1.

    Position hands and feet shoulder­width apart on the floor/bench
  2. 2.

    Straighten arms, lifting your hips off the ground
  3. 3.

    Bend elbows until 90 degrees, lowering body toward floor
  4. 4.

    Push straight back up to the starting position

2. Push ups on bench/wall/floor

10-­15  repetitions

  1. 1.

    Position hands shoulder width apart on floor
  2. 2.

    Bending at elbows, lower yourself down
  3. 3.

    Keep back straight and core engaged
  4. 4.

    Push back away from the wall straightening elbows

3. Three way arms

10-15 repetitions

  1. 1.

    Hold a water bottle or weight in each hand
  2. 2.

    Perform a front raise, keeping elbows straight to lift wrists to shoulder height in front of your body
  3. 3.

    Perform a lateral raise, keeping elbows straight to lift wrists to shoulder height to the side of your body
  4. 4.

    Perform a shoulder press, extending elbows to push weights above head

4. Chair single leg squats

10-15 repetitions

  1. 1.

    Stand on one leg, in front of chair
  2. 2.

    Slowly squat to sit down onto chair
  3. 3.

    You can use your other foot to guide you and balance (by tapping on the ground as needed)
  4. 4.

    Make sure that your knees stay aligned and do not drop or bow either side
  5. 5.

    Your knee should not pass over your toe
  6. 6.

    Stand back up again

5. Lunge with twist

10-15 repetitions each leg

  1. 1.

    Complete a lunge, bending at both knees to lower downwards
  2. 2.

    Your knees should not pass over your toes
  3. 3.

    Whilst in the downward lunge and with abdominal muscles tightened, complete a gentle twist to either side (optional: holding a weight in hands)
  4. 4.

    Keep knees bent at 90 degrees, before returning to the starting position

6. Lunge with bicep curl

20-30 repetitions each leg

  1. 1.

    Hold a weight/water bottle in each hand
  2. 2.

    Step forward to complete a lunge, bending at your knees to lower downward
  3. 3.

    Do not let your knees pass over your toes
  4. 4.

    When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. 5.

    Lower weights back down again and step back to the starting position
  6. 6.

    Repeat alternating legs

7. Step up knee lifts

15-20 repetitions each leg

  1. 1.

    Position left foot on a step and keep here throughout the entire movement
  2. 2.

    Step up with right leg and without touching the step with your right foot, bend you knee to bring up towards chest
  3. 3.

    Step straight back down again with your right foot, to repeat

8. Rows

10-15 repetitions

  1. 1.

    Hold a water bottle or weight in each hand
  2. 2.

    Tip forward at hips, keeping back straight and core muscles tight
  3. 3.

    Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. 4.

    To progress this exercise, aim to complete standing on one leg

9. Mountain climber twists

10-15 repetitions each side

  1. 1.

    Start on hands and knees
  2. 2.

    Bending at the knee, bring the left knee forward directly under the chest while keeping the right leg straight
  3. 3.

    Quickly alternate legs, keeping core muscles tight