Tricep kick backs

Bend down on all fours, holding a small weight in one hand. If you don’t own weights then simply use a full bottle of water or a tin of soup. Hold the weight with a straight arm down the side of your body, staying on all fours, and bend inwards to a 90 degree angle and back up again. To make the more challenging simply pulse past your back, keeping your arm straight.

Bicep curls

Sit down, or stand up but make sure both your back and neck are straight. Hold a weight in each hand and, alternating between arms, lift the weight from a 90 degree angle up to your shoulder and back down again.

Round the worlds

Stand with a weight, your legs at hip distance apart. Lift the weight above your head in a smooth motion and back down again, keeping everything controlled.

Push ups

If you’re new to push ups, start with your knees on the mat using your hands to support you. Keep your back straight and your bum tucked in. In a controlled movement, lower your body (not just your head!) down to your elbows, then raise again slowly.

Tricep press ups

Like press ups, but rather bending your elbows inwards you need to bend your elbows so they move back towards your body. This one’s tough so be patient!

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