Signature Methods

1. Stand up straight with a barbell placed on the back of your shoulders (slightly below your neck), with a wide stance. This is your starting position.

2. To initiate the movement, inhale and bend your right knee to allow your torso to descend over it. The weight of your body and the bar should now be placed over the right heel and loading your quadricep and glutes with tension. Continue to descend until your knee joint is at 90 degrees. Tip: Your left leg should remain straight and your right foot, flat on the floor.

3. After a brief pause, exhale and press through your right quadricep and glute to extend your knee. This will return your torso and barbell along the same path back into the starting position.

4. Alternate as you go and repeat the recommended amount of repetitions.

1. While in a standing position, grab two dumbbells and keep your arms by your sides. This will be your starting position.

2. Take a step backwards (slightly larger than a normal step) and as you land, drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.

3. Make sure that you keep your front knee over your hell and not over your toes. Your front shin should now be perpendicular to the floor.

4. As you exhale, use mainly the heel of your front foot and push off the floor towards the starting position again.

5. Alternate legs as you go and repeat for the recommended amount of repetitions.

1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended.

2. This will be your starting position.

3. Begin by lowering yourself as low as you can, keeping your back straight.

4. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so.

5. Continue the movement by descending and repeating the movement back and forth.

1. To start this exercise kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be.

2. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.

3. While inhaling, slowly lower your chest towards the ground while flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.

4. Exhale and explosively press hard enough through your palms to return your body not only along the same path but to enable you to lift your hands off the floor.

5. When your bodyweight is on it's descent, land into the next repetition.

6. Repeat the movement for the recommended amount of repetitions.

1. Set a barbell in a rack at waist height or if you'd prefer, set the smith machine bar at the same height.

2. Lay yourself down underneath the bar and adopt an underhand, wider than shoulder width grip. Your heels should be the only body part in contact with the floor at this point as your body should be in a suspended, straight, rigid position above the ground. Your arms should be perpendicular to the floor as your torso hangs from them. This will be your starting position.

3. Begin by flexing the elbow, pulling your chest towards the bar through the muscles in your back. Retract your shoulder blades and exhale as you perform the movement.

4. Once your chest is an inch away from the bar, pause for a brief moment.

5. As you inhale, return yourself along the same path towards the starting position.

6. Repeat for the recommended amount of repetitions.

1. Grab a dumbbell in each hand and adopt a shoulder width stance. Adopt an over hand grip (palms facing your body) and allow your arms to hang perpendicular to the floor in front of you. This will be your starting position.

2. To initiate the movement, inhale and press the dumbbells downward, towards your right knee, rotating your torso and gently bending at your knees and hips to accommodate this movement.

3. Next, exhale and pull the dumbbells (through your core) upon a diagonal rotating path towards the top left hand corner of your reach. Tip: Keep your arms straight throughout the movement (with a slight bend at your elbows).

4. After you have reached the top left corner of your reach, inhale and control the descent of the Dumbbells towards your left knee. Again, your core should be rotated and you should bend at your knees and hips to accommodate this movement.
Once you reach the side of your knee, exhale and pull the dumbbells (through your core) upon a diagonal rotating path towards the top right hand corner of your reach.

5. After you have reached the top right corner of your reach, inhale and control the descent of the Dumbbells towards your right knee, ready for your second repetition. The movement should draw an imaginary 'X' in front of your body.

6. Repeat for the recommended amount of repetitions.

1. Grab a mat and lay down flat on your back. Have your knees bent to create a 90 degree angle with your feet planted on the floor.

2. Take hold of a barbell and keep it close to your chest. Tip: For this movement you may either need a partner to hold your feet down or gently place additional weights on your feet.

3. This will be your starting position.

4. To initiate the movement, exhale and roll your shoulders up and off the mat by contracting your abdominal muscles whilst pressing the barbell directly towards the ceiling at the same time.

5. Continue to sit up as you push the weight as high towards the ceiling as possible.

6. Once your arms are vertical and your abdominal muscles are as tight as they can be, pause briefly, inhale and return your body back along the same path into the starting position.

7. Repeat for the recommended amount of repetitions.