Improve Your Posture
Single-leg glute bridge
Lie on your back, feet flat on the floor, knees up. Lift your left foot off the floor and straighten your left leg. This is the starting position. Now tighten your glutes and raise your torso off the floor, trying to keep your thighs in line with your torso. Squeeze for 1 second, then take 2 seconds to lower your torso back to the start. That's 1 rep; do 12 per leg.
Pump Up Your Chest
Tempo push-up
Start in push-up position, arms slightly wider than shoulder width, core tight. Lower your chest until it's a few centimetres from the ground; take 2 seconds to do this. Take 2 seconds to return to the start. That's 1 rep; do 20.
Forge A Jacked Back
Chin-up
Hang from a bar with a shoulder-width underhand grip. Keeping your core tight, pinch your shoulder blades together and pull your chest towards the bar. Take 2 seconds to lower yourself to the start. That's 1 rep; do 10-12
Build Your Biceps
Resistance-band curl
Stand with your feet on the centre of medium-heavy resistance band and grasp its ends with your hands, palms facing forward. Keeping your upper arms perpendicular to the floor, curl the resistance band upwards; take 2 seconds to do this. Return to the start; take 2 seconds to do this. That's 1 rep; do 12-15.
