Three steps to full-body agility

Expand your chest

Scapular retraction

Sit in a chair with your hands on your hips and your feet flat on the floor. Raise your chest towards the ceiling, looking straight ahead. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10-15 secs. That’s 1 rep. Do 10 reps.

Target legs and torso

Back lunge and twist

Stand with your feet together, then step back with your right leg and bend your left knee to 90 degrees. Twist your torso to the left, extending your arms horizontally. Repeat with your left leg, twisting your trunk to the right. Do 10 reps with each leg.

Hit core and calves

The inchworm

Start in a press-up position. Walk your feet towards your hands until the stretch in your legs starts to feel uncomfortable. Keeping your feet still, slowly walk your hands forward until you’re back in press-up position. Do this 5-10 times.

Arm-strengthening Dumbbell Workout

The key to a strong, sleeve-filling upper body is nailing the perfect way to target each muscle, from hands to shoulders. Perform this circuit, trying not to rest between each exercise. After finishing the last exercise, recover for no more than 1 minute before repeating.

Concentration curl

Start by sitting with your knees a little wider than shoulder-width and   your feet flat. Hold a dumbbell in your right hand and rest the back of your arm against your inner right thigh. Curl the dumbbell up towards your shoulder; make sure your upper body is motionless. Do 8-12  reps, then switch sides.

Tricep Extensions

Sit up straight and grab a dumbbell with both hands. Raise it above your head so it's vertical and in line with your spine. Brace your core and lower the weight behind your head until your forearms touch your biceps; then press back up to the start, keeping your upper arms stationary. Perform 8-12 reps.

Wrist curl

Sit with your knees 2ft apart and feet flat. Hold a dumbbell in each hand, palms up, and lean forwards so your forearms rest on your thighs and wrists hang over your knees. Using your wrists only, curl the weights up as high as possible. Now rotate to a palms-down position and bend your wrists up. Do 12-15 each way.

Hammer curl

Sitting on the edge of a bench, hold a dumbbell in each hand, letting your arms hang by your sides. Keep your back straight and curl the weights up until your thumbs are near your shoulders. Squeeze, then lower. Now rotate your wrists so your palms face backwards and curl again. Do 8-12 reps, alternating grips.

Cross-shoulder extension

Lie back on an incline bench and hold a light dumbbell over your head in your left hand, palms facing in. Support the arm with your right hand. Bend your left arm to lower the weight to your right shoulder; don't bend your wrists. Raise it back up. Do 12 reps, then switch arms.

Standing scaption

Stand holding light dumbbells by your thighs with your palms facing each other. Keep your arms straight, then slowly raise them in front of you at eye level and point to the 10 o'clock and 2 o'clock positions. Slowly lower back down again. Do 8-12 reps to cap off your arm muscle.