Sets: 3  Reps: 10 each side

Place your left foot ahead of you and hold a dumb-bell across your body in your right hand. Your right leg should be almost straight and up on the ball of your right foot. Your left arm should be down behind your left shoulder.

Bring the dumb-bell up and back across your body so that the dumb-bell ends up behind you at shoulder height. At the same time, punch your left arm forwards at shoulder height, turning your shoulders in the same movement. Repeat ten times, then swap sides.

Sets: 3  Reps: 10

Place your right foot ahead of you and hold a dumb-bell across your body in your right hand. Your right leg should be bent and your left leg almost straight and up on the ball of your left foot. Your left arm should be down behind your left shoulder.

Bring the dumb-bell up and back across your body so that it ends up behind you at shoulder height. At the same time, punch your left arm forwards at shoulder height, turning your shoulders in the same movement. Repeat ten times, then swap sides.

Sets: 3  Reps: 10 each side

Stand with both knees bent, your left foot facing forwards and your right hip turned to the left so that you’re on the ball of your right foot, facing sideways. Hold a medicine ball to your left in both hands level with the bottom of your chest.

Brace your core and spin around on the balls of your feet until they are both facing slightly to your right. Bring the ball around with you, keeping your arms straight and fling it out to the side against a wall. Catch it when it bounces back, reset and repeat ten times, then swap sides.