Sets: 3  Reps: 12, alternating sides  Target: chest, triceps, core

Lift your arm off the ground straight and rotate your torso. Stop when your arm is in line with your body. 

Sets: 3  Reps: 12  Target: biceps, core

Lower the weight over four seconds and lift for one.

Sets: 3  Reps: 12  Target: chest, core, shoulders

Lower slowly to maintain control. Keep your hips up. 

Sets: 3  Reps: 12  Target: biceps

Start with your thumb facing upwards and twist to the outside of your fist as you lift. 

Sets: 3  Reps: 12  Target: chest, core

Bring the weight directly above your chest without bouncing on the ball. 

Sets: 3  Reps: 10 each side  Target: triceps, core

Keep your torso locked in place and your lower back unstressed.