Start with your feet shoulder width apart, back straight and belly button pulled into your spine and your arms extended fully, holding the dumb-bells.
Curl the dumb-bells up towards your shoulders and back down, keeping your back straight and belly button pulled in. Repeat for one minute.
Exercises at a glance
Tuesday: Resistance - Bicep curl, single arm row, calf raise, military press, side lat raise, tricep dip, side leg raises, static ski squat, table press-up - five sets of one minute for each
Wednesday: Fitness test
Thursday: Resistance - as Tuesday
Friday: Rest or cardio
Saturday: As Tuesday
What you need: dumbbells or water bottles
Frequency: Perform the exercise for one minute continuously