You can do this exercise by standing up or sitting down. Grab your dumbbells and keep your feet shoulder-width apart. Your elbows should be close to your body, and you should turn your hands, so your palms are facing away from you. From here, bring the weight to your shoulders, ensuring you activate your bicep. Slowly return to the starting position and repeat.

15 reps each side x 3 sets

 This is designed to activate your tricep and is easy to complete on a chair or sofa. Start by sitting on the chair and place your hands on either side of your legs. Shuffle your feet forwards on the floor and bear your weight onto your arms. Bend your knees so that your body is in the air. From here, bend your elbows so that your shoulders lower towards your hands. Drive through your hands and push up to the starting position. Repeat the movement for the number of reps required.

15 reps x 3 sets

Using a resistance band, stand upright and grip the band with both hands. Hold the band parallel to the ground, and keep both arms straight. Pull the band apart, driving it outwards. Make sure you activate and drive from the middle of your back.

15 reps x 3 sets

You’ll need your dumbbells for this one. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. From here, lift your dumbbells so that they’re by each shoulder with your palms facing away from you. Drive the dumbbells upwards, press the weight away from you to the ceiling, and then bring them back to your shoulders in a controlled way.

15 reps x 3 sets

Keep your dumbbells in your hands and get into a press-up position. Your arms should be shoulder-width apart, and your body weight should be positioned in line or slightly forward from your shoulders. From here, pull your dumbbell up to your shoulder and place it back down. Alternate arms, and if you’re looking for a way to scale this up, try a push-up between your reps.

5 reps each side x 3 sets

Stand with a dumbbell in each hand and keep your back straight and lean forward slightly but keep your chest up. You want to engage your core and drive your wrists outwards and upwards. Once your arms hit your shoulder height, hold it momentarily and continue slowly back to your original position.

12 reps x 3 sets