This session really focuses on the lower back muscles and stabilisers in the vertebrae. Strength exercises for the chest and triceps, while still working the all-important abdominal muscles. There is a great balance challenge thrown in there too.

Equipment needed: ball, various weight dumbbells

At all times ensure correct technique. If you fatigue, and your technique is compromised, either regress, or cease, the exercise, and resume when you are sure you can perform the action correctly.