Signature Methods

1. Grab a dumbbell in each hand and adopt a standing position with your arms relaxed by your sides. This will be your starting position.

2. To initiate this movement you will need to elevate your elbows so that they are at shoulder height (allow your forearms to hang perpendicular to the floor).

3. Once you have done this, externally rotate your shoulder joints 180 degrees, to bring your forearms upright from the floor. This will maintain the 90 degree bend at your elbows but instead of your palms facing behind you and aiming at the floor, they will be facing forward and aiming at the ceiling.

4. Next, extend your arms upward to press the dumbbells towards the ceiling, bringing them together at the top of the movement.

5. After a brief pause, you should reverse this movement and return the dumbbells along the same path, back into their starting position.

6. Repeat for the recommended amount of repetitions.

1. Grab a dumbbell in each hand and lay down on an incline bench (around 30 degrees), bringing the dumbbells beside your chest. Keep your elbows at a 90-degree angle and your forearms perpendicular to the floor.

2. Once here, keep your palms facing away from you, exhale and press the dumbbells towards the ceiling.

3. Squeeze your pectoral muscles when your arms are at full extension.

4. Once you have completed this, inhale and bring your arms back down beside your chest until your elbows are at 90-degrees once more.

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

1. Grab an EZ bar with a narrow, underhand grip (palms facing forward). Allow your arms the hang perpendicular to the floor and adopt a standing position with a shoulder width stance and a straight back.

2. Keep your elbows pinned in close to your torso for the duration of the exercise.

3. This will be your starting position.

4. While keeping your upper arms stationary, curl the bar upward towards your shoulders by flexing your biceps. Exhale as you do so and remember, only your forearms should move.

5. Continue in this fashion until your biceps are fully flexed and the bar is at shoulder height.

6. Pause for a brief moment and then return the bar along the same path toward the starting position as you inhale.

7. Repeat for the recommended amount of repetitions.

1. Grab a weight plate and adopt a shoulder width, standing stance.

2. Next, make sure that you grip the plate in a '9' and '3' O'Clock position. Now, extend your arms so that they are in front of your body at shoulder height (elbows slightly bent).

3. This will be your starting position.

4. To initiate the movement, twist the plate clockwise until you can twist no more. Pretend you were turning a steering wheel whilst maintaining shoulder height throughout.

5. After a brief pause, reverse the movement and twist the weight plate anti-clockwise until you can twist no more.

6. Repeat these twists until you have completed the prescribed amount of repetitions.

1. Grab a barbell (overhand grip) and lay on an incline bench (around 30-45 degrees) with the bar pressed straight up towards the ceiling.

2. Keep your elbows as close together as you can to initiate maximum tricep activity.

3. This will be your starting position.

4. Inhale as you descend the barbell towards the top of your bench/head. Be sure to keep your upper arms stationary and your elbows tucked in. When you get to within an inch of your head pause for a brief moment.

5. Then while exhaling, use your triceps to return the bar to the starting position. Your arms should be fully extended once again and pointing towards the ceiling.

6. Repeat for the recommended amount of repetitions.

1. Take hold of a kettlebell by its handle in both hands (overhand grip) and stand up straight. Maintain this straight posture throughout the movement and allow your arms to hang straight towards the floor in front of your torso. Adopt a wide stance with your toes slightly facing outwards, this will be your starting position.

2. Inhale as you descend by bending at your knees and hips. Remember to keep your knees behind your toes and put most of your weight through your heels. Continue in this descent until your thighs are either parallel to the floor or just past.

3. After a brief pause, exhale and simultaneously push through your heels, thighs and hips to drive your torso back along the same path into the starting position whilst pulling the kettlebell up towards your chin. Keep your elbows higher than the kettlebell at all times and keep it close to your body.

4. After a brief pause, inhale and return the kettlebell back along the same path in to its starting position.

5. Repeat for the recommended amount of repetitions.