We’re working every part of the body in this session. Our Perfect Form is a half kneeling woodchop – great for carving our obliques and lower back muscles. Once the core is fired up, we move onto a circuit that’ll target the triceps, hamstrings, glutes, hips, shoulders and upper back. All of that is going to help you during our sweaty finisher of weighted reverse lunges and floor presses – two classic compound moves that require multi-muscle power.

PERFECT FORM: HALF KNEELING WOODCHOP 

How to do a half-kneeling woodchop

1. Begin by getting into a kneeling position, holding one dumbbell. 
2. Bring your right leg up so that your foot if flat on the floor in front of you and shin and thigh are forming a 90° angle.
3. Keep your left shin flat on the floor.
4. Now, bring the dumbbell by your left hip while facing forwards. You want to hold the weight at both ends.
5. Without moving the lower body at all, slowly twist to bring the weight round to the right, lifting it above your head as you go. Look at the weight as it rises.
6. Slowly back to bring the weight back to its original position.
7. Go again.