YOUR BACK

Pull-up

• Use a pull-up machine, or have a friend hold your knees for support. Grab the bar just wider than shoulder-width, palms forward.
  Use your upper-back muscles to pull up; try to get your chin above the bar.
  Lower and repeat.

Change it up: Move your hands closer together or wider apart to work different sides of your muscles.

YOUR ARMS

Fitness ball oblique chop

• Lie on the ball, keeping it under your back with feet flat on the floor and your head aligned with your spine. Hold a light weight with both hands.
  Keeping arms straight, lower the weight towards your right shoulder.
  Bring the weight across your body towards the outside of your left knee, curling your body up.
  Repeat, then switch sides.

Change it up: Increase your workload by adding more weight with larger dumbells.

YOUR WAIST

Bicycle crunch

• Lie flat on the floor with your hands behind your ears.
  Raise your legs about 15cm off the floor and bring your shoulders up, so your arms are in a wide V.
  Use your abs to drive your right elbow towards your left knee; release, and then drive your left elbow towards your right knee.
  Continue, alternating sides.

Change it up: Adjust your speed: make it faster to increase your heart rate or slow it down for more of a burn.

YOUR SHOULDERS

Alternating shoulder press

• Hold dumbbells by your ears with palms forward and feet hip-width apart.
  Press the dumbbell in your left hand up overhead, keeping it slightly in front of your face. Don't lock your elbow, and use your abs to keep your body still.
  Return to start, and repeat with your right arm.

Change it up: Make it easier by doing the move seated, but keep your back straight.

YOUR CALVES

Bosu lunge

• Stand about 60 to 90cm behinda Bosu balance trainer holding dumbbells at your sides, palms in. Step onto the Bosu with your right foot and lower your body until your right thigh is parallel to the floor.
  Push back to start as hard as you can.
  Repeat with your left leg and alternate sides.

Change it up: No Bosu? No problem. Step onto folded towels. Lower or increase the height to fine-tune surface stability.

YOUR BUM

Fitness ball reverse hyperextension

• Lie face down with your torso and hips resting on the ball, and place your hands on the floor in front of you for balance.
  Raise your legs so they're even with your body.
  Keeping your toes turned out, squeeze glutes and lower back to extend straight legs up to the ceiling.
  Lower to straight position, repeat.

Change it up: Squeeze your glutes and hold for a few seconds at the top of
the move for an added burn.

YOUR STOMACH

Balance row

• Hold a dumbbell in each hand and stand on your right leg, extending your left leg up straight behind.
  Lever yourself forward until your body is flat, and contract your abs to keep yourself still.
  Squeeze your upper and midback, bringing the right dumbbell up towards your ribs.
  Straighten your arm, and repeat before switching sides.

Change it up: Hold one dumbbell, and hold the back of a chair with your free hand
to balance and isolate your back.

YOUR THIGHS

Plié squat

• Set your feet shoulder-width apart, and turn out your toes.
  With hands on hips, squat until your knees reach 90 degrees, keeping body upright and knees behind toes.
  Drive your tailbone to the floor.
  Press up to start, and repeat.

Change it up: Hold dumbbells to add weight, or press onto your toes at the finish to target calves.