Sets: 3 Reps: 8 Target: whole body

Raise up on your toes with the bar on top of your chest. Drop underneath the bar into a squat, drive up to a standing position then reset and repeat.

Sets: 3 Reps: 6 each side Target: hamstrings, glutes, quads, core

Keep your shoulders directly above the weights as you lunge.

Sets: 3 Reps: 6 each side Target: hamstrings, glutes, quads, triceps, shoulders, core

Explode upwards from a squat, rotating your hips into a single-arm press, then drop down and repeat on the other side.

Sets: 3 Reps: 8 Target: quads, glutes, core

Keep your upper arms parallel with the floor and your torso upright.

Sets: 3 Reps: 8 Target: hamstrings, glutes, core

Keep your lower back unstressed and lower the weights to mid-shin level. 

Sets: 3 Reps: 8 Target: lower back, lats, quads, hamstrings

Swing the ball down, pause at the bottom then bring it up again with straight arms.