The plan
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Lat raise
2-3 Sets of 15-20 Reps
1. Stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand with your arms down by your sides
2. Raise both of your arms straight out to the sides until they reach shoulder level 3Lower both of your arms together, then pause and repeat -
Front raise
2-3 Sets of 15-20 Reps
1. Stand with your feet hip-width apart and your knees slightly bent. Hold a weight plate (or two dumbbells) in both of your hands in front of your body at hip level
2. Engage your abs and raise the plate up to shoulder level
3. Lower the plate back to the starting position, pause and repeat
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Rear band flye
2-3 Sets of 15-20 Reps
1. Begin by standing tall with a straight back and raising both of your arms out in front of you at shoulder level. Hold a resistance band in each of your hands, shoulder-width apart
2. Keeping your arms straight, pull the band out and back until you feel a squeeze between your shoulder blades
3. Slowly return to the start and repeat
Did you know? Resistance bands allow you to perform strength training without weights, meaning that they’re great for exercising when travelling
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Shoulder press
2-3 Sets of 15-20 Reps
1. Stand tall with dumbbells to each side of your shoulders and your elbows under your wrists
2. Press the dumbbells from your shoulders until your arms are straight and squeeze your thighs and glutes to keep the rest of your body stable
3. Lower back to the starting position and then press the dumbbells overhead again
Pt tip: Hold the dumbbells in the middle of the handle with a firm grip. Ensure you keep them level throughout the move
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Standing bicep curl
2-3 Sets of 15-20 Reps
1. Stand up straight with your core engaged and your knees slightly bent
2. With your arms straight by your sides, hold a dumbbell in each of your hands with an underhand grip (palms facing away from you)
3. Squeeze your elbows close to your body as you curl the dumbbells up towards your chest
4. Slowly lower the dumbbells until your arms are straight again. Repeat
Pt tip: Focus on using your biceps to curl the dumbbells
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Seated hammer curl
2-3 Sets of 15-20 Reps (per arm)
1. Sit on an exercise ball, bench or chair (any platform will do) with a dumbbell in each of your hands
2. Hold the weights with a neutral grip (your palms should be facing each other)
3. Curl the right dumbbell upwards by bending your elbow 4Pause for a second and lower the right dumbbell. Repeat on the left side. Continue alternating
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Tricep extension
1-2 Sets of 15-20 Reps
1. Stand up straight with your core engaged and your knees slightly bent
2. Hold a dumbbell in both hands and raise it above your head
3. Keep your elbows close to your ears and bend them to lower the weight behind your head
4. Pause, before raising it back up again
Did you know? Your triceps help to stabilise your shoulder joint, so by strengthening these muscles, you increase your flexibility and range of motion
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Tricep dip
2-3 Sets oF 15-20 Reps
1. Sit on the front edge of a sturdy surface, such as a workout bench or couch, with your palms either side of your hips
2. Straighten your arms and shift your hips forward to just in front of the bench. Extend your legs or keep your feet flat on the floor
3. Bend your elbows to a 90-degree angle to lower your hips towards the floor. Straighten your arms and repeat
Personal trainer: Sarah Ivory (sarah-ivory.com), Photography: Cliqq (cliqq.co.uk), Hair and make-up: Jo Adams (hairandmakeupatelier.com, Model: Emma Atkins, W Model Management, Clothing: Top: Bjorn Borg (bjornborg.com), Leggings: Sweaty Betty (sweatybetty.com), Trainers: Adidas by Stella McCartney (adidas.co.uk/a>, with thanks to Stoke By Nayland Hotel, Golf and Spa (stokebynayland.com/a>)
