These moves target the shoulders and arms, as well as the core to give you balanced upper body workout. Perform eight to 12 reps of each exercise, focusing on a slow and controlled movement with each rep. Complete exercises one to four in a circuit, with the hip bridge (exercise five) performed as active rest between each exercise. Perform up to five circuits in total.
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Start in a push up position with a dumbbell in each hand, and your body in a straight line from head to toe. Bend your arms to lower your chest towards the floor then straighten your arms to return to the start. Lift your left hand, bringing it towards your chest, keeping your upper arm close to your side. Lower then repeat on the other side to complete one rep.
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Standing holding a dumbbell in each hand with your arms straight above your head. Bend your elbows to 90 degrees while keeping your upper arms pointing straight upwards. Straighten your arms to return to the start and repeat.
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Begin standing holding a dumbbell in each hand, with your hands just in front of your chest. Bend your hips and knees to come into a half squat position. Straighten your legs, taking your arms up above your head and pivoting on the ball of your right foot to turn your upper body to the left. Reverse the movement to come back to the start then repeat, turning to alternate sides with each rep.
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Sit on a bench or step with your hands just outside your hips, legs bent to 90 degrees. Shift your hips forward off the bench – this is your starting position. Bend your arms, lowering yourself to just above the floor, trying to keep your wrists, elbows and shoulders in line. Straighten your arms to return to the start then repeat.
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Lie on your back with your hips and knees bent, feet close to your glutes and arms straight out to the sides. Engage your core and lift your hips to form a straight line between your knees and shoulders. Hold this position for 20 seconds then lower and move on to the next exercise.
