1. Lay on your side on the ground or a bench.
2. Holding a weight in your top hand, secure your elbow into your side.
3. Get into a "shoulders back and down and chest up position", rotate your hand towards the sky around your elbow and squeeze the back of your shoulder.
4. Return to starting position under control (eccentric movement)

- Place your towel on a mat, and sit with your bottom right at the end.
- Laying back, bring your heels in close to your bottom.
- Brace your core and use your glutes to drive your hips towards the roof.
- Do for your reps and hold the last rep for a longer pause.
Weight - carefully pick up a dumbbell, place it across your lap, and hold it in place with your hand (otherwise, it will roll and squash your face). For comfort, keep the weight on the leg side of your hip bones, pressing the weight away from you slightly when you lift your glutes towards the roof.

- Place your towel on a mat, and sit with your bottom right at the end.
- Laying back, bring your heels close to your bottom, hip-width apart.
- Brace your core and use your glutes to drive your hips towards the roof.
- Raise your right foot off the ground, keeping your knees at the same level, and then return your bottom to the ground.
- Alternate for your reps - one rep is lowering with a single leg on each side - e.g. 5 reps is a total of 10 movements, five each leg.
Weight - carefully pick up a dumbbell, place it across your lap, and hold it in place with your hand (otherwise, it will roll and squash your face). For comfort, keep the weight on the leg side of your hip bones, pressing the weight away from you slightly when you lift your glutes towards the roof.

- Sit with your back towards a raised surface - a bench or low box works well.
- Lean against the edge so that the spines of your scapula sit above the edge - you will use this as the pivot point.
- Bring your feet in towards your bottom. You want them close enough that your shins are vertical when you squeeze your glutes and create the bridge position.
- Do your reps and hold the last rep for a longer count.
- Add weight by holding a dumbbell across your lap.

- Find a step, box, or bench to use as the elevation point. If you are new to the exercise, use a relatively short elevation.
- Place your towel on a mat perpendicular to the elevation point, and sit with your bottom far enough away so that your thighs are pointing straight up.
- Warm up by elevating your bottom off the ground with both feet planted.
- Brace your core, pick up one foot, and whilst keeping knees at the same level, use your glutes to drive your hips towards the roof.
- Do for your reps and hold the last rep for a longer pause.
Weight - carefully pick up a dumbbell, place it across your lap, and hold it in place with your hand (otherwise, it will roll and squash your face). For comfort, keep the weight on the leg side of your hip bones, pressing the weight away from you slightly when you lift your glutes towards the roof.

Push the start button and go

1. Adjust seat height so knees are slightly bent at the bottom of the pedal stroke.
2. Adjust seat horizontal distance from handle-bars so not stretching when handles are furthest way from the body.
3. Reset and start the electronic control pad.
4. Drive with your arms and legs to move the wheel.

- Picking up dumbbells, hold them in rack position - start with them in your hands by your side, then bend at your elbows to keep them in front of your shoulders.
- Take a squat position - feet shoulder-width apart - draw in pelvic floor and abdomen.
- Squat towards the ground, leaving dumbbells in the rack position, and on returning to a standing position, press weights above your head with palms facing each other.
- On your way down to the next squat, slowly bring the weights down to rack position by the time you are at the bottom.
New to the exercise - separate the movements by bringing the weights down to rack position before you descend into your squat.

Ease into these.
Preferably up a slight incline.
If flat surface, go only 80% to avoid hamstring injury.
Walk back to the starting point.

- Using a pair of weights (kettlebells, dumbbells), draw in your core (pelvic floor and abdomen), chest up, shoulders back and down, and walk for the designated distance (reps equal steps) or time.
- If weights are on the floor, ensure you pick them up safely using your core and a straight back. Return the weights safely to the floor.