Signature Methods

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

2. Make sure the palms of the hands are facing each other. This will be your starting position.

3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

4. Hold the contracted position for a second as you squeeze the biceps.

5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.

6. Slowly begin to bring the dumbbells back down using the pronated grip.

7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.

8. Repeat for the recommended amount of repetitions.

1. Grab two dumbbells with a supinated grip (palms facing forward), elbows close to your torso and your arms at full extension. This will be your starting position.

2. As you exhale, curl the dumbbells up whilst dragging your elbows backwards until you can contract your biceps no more. Tip: Try to stop your shoulders from lifting.

3. Pause at this contracted position for a second before returning the dumbbels along the same plane to the starting point. Be sure to inhale as you perform this section of the movement.

4. Repeat for the recommended amount of repetitions.

1. Grab an EZ bar with a shoulder width, underhand grip (palms facing forward).

2. Allow your arms the hang perpendicular to the floor and adopt a standing position with a shoulder width stance and a straight back. Keep your elbows pinned in close to your torso for the duration of the exercise. This will be your starting position.

3. 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.

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

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

6. Repeat for the recommended amount of repetitions.

1. Firstly, place a mat on the floor underneath your torso as you adopt an 'all-fours' position above it. From here you will need to bend your elbows to a 90 degree angle and place your upper body weight onto your forearms. After you have done that, take a step backwards with your feet and place your remaining bodyweight through your toes. At this point your body should be suspended (in a straight line) above the floor with just your forearms and toes as points of contact. This will be your starting position.

2. Keep your abdominal muscles tight throughout this exercise and keep your pelvis in line with the rest of your body to minimize risk of injury to your lower back (you can elevate your pelvis slightly to reduce lower back pain).

3. Hold this position for as long as you can or for the recommended amount of time.

1. Firstly, place a mat on the floor underneath your torso as you adopt an 'all-fours' position above it.

2. From here you will need to bend your elbows to a 90 degree angle and place your upper body weight onto your forearms. After you have done that, take a step backwards with your feet and place your remaining bodyweight through your toes.

3. At this point your body should be suspended (in a straight line) above the floor with just your forearms and toes as points of contact. This will be your starting position.

4. Keep your abdominal muscles tight throughout this exercise and keep your pelvis in line with the rest of your body to minimise risk of injury to your lower back (you can elevate your pelvis slightly to reduce lower back pain).

5. Next, exhale and lift one of your forearms off the floor whilst roating your torso. You should continue to rotate until your chest is perpendicular to the floor (facing the wall rather than the floor).

6. After a brief pause, inhale and return your torso back along the same path into the starting position.

7. You can either complete all repetitions on one side first or alternate as you go.

8. Repeat for the recommended amount of repetitions.

1. Adopt a kneeling position underneath a high cable with a rope attached.

2. When setting the weight for this exercise, be cautious as if it is too heavy, your abs will not be taking the load and your lower back will play a part.

3. Take hold of the ropes and bring them down so they are beside your head on your upper chest. Push your hips back and lean forward to create a 90 degree angle from your lower back and thighs.

4. From here you should try to arch your back by taking a deep breath, pulling your shoulders back and pushing your chest out. This will be your starting position. Tip: Throughout this movement your hips and your lower limbs should remain stationary.

5. Exhale and flex your abs to move your shoulders (and rope) downward towards your thighs. As you flex your abs, the arch in your back reverses so that your back is now rounding over. Your elbows should remain as close to your torso as possible throughout.

6. After a brief pause, inhale and return along the same path to your starting position.

7. Repeat for the recommended amount of repetitions.

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

3. Step away from the rack and position your legs using a shoulder width medium stance.

4. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.

5. Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.

6. Begin to raise the bar as you exhale by elevating your torso back to the starting position.

7. Repeat for the recommended amount of repetitions.

1. Grab a mat and lay down flat on your back.

2. Place your hands gently on your temples and lift your legs so that you have a 90 degree angle at both your hips and knees. Crunch your abs so that you lift your shoulders up from the mat and you are ready to go. This will be your starting position.

3. To initiate the movement, you need to simultaneously, bring your right knee up and in towards your body whilst crunching your left shoulder over towards it (exhale as you do this). As you do this extend your left leg to create space for your left elbow.

4. Gently inhale and return to the original position. Very briefly pause here and repeat for the opposite side. So exhale and bring your left knee up and in towards your torso whilst crunching your right shoulder over towards it, extending your right leg as you go.

5. Continue alternating in this manner until you complete the recommended amount of repetitions.

1. Grab a mat and lay flat on your back, your arms should run by the side of your torso with your forearms and hands placed just so, under your hips and glutes to support your lower back.

2. At this point you should inhale and lift your feet around 6 inches off of the floor. This will be your starting position.

3. To initiate the movement, simultaneously take shallow breaths whilst kicking your feet up and down between a vertical position and a few inches from the floor (as if you were treading water). When you do this, use the whole of your legs rather than just from your knees down.

4. Therefore the movement should be coming from your hips. Tip: If you need to adjust your hands, drop your feet to the floor and start the movement again in order to preserve your lower back.

5. Continue in this fashion until you have completed the recommended amount of repetitions.