Life Fit

Set 3: Chest - Barbell Bench Press
Lie down on a step or bench, and hold a heavy barbell just over the chest. Push the weight straight up, without locking the elbows, and lower back down. Repeat for 8 reps, followed by 8 slow pulses coming only halfway up.
If you don't have a barbell, feel free to use dumbbells.
Incline Chest Fly
Lie on an incline bench or step and hold medium-heavy weights over the chest, palms facing each other. Keeping elbows slightly bent and in a fixed position, lower the arms down to shoulder level. Squeeze the chest to pull the arms back in, repeating for 12 reps.

Power Biceps Curl
Power Biceps Curl
Hold medium weights with feet hip-distance apart. Swing the weights back slightly as you squat, powering the weights up into a hammer curl while squatting, touching the elbows to the knees if you can. Stand up while keeping the weights up and slowly lower the weights back down. Repeat for 16 reps.
360 Plank
360 Plank
Hold medium weights and lunge to the left (right leg is straight) taking the weight in the left hand down to the floor. You should be in a runner's lunge with the right arm pulled up into a row. Put the right weight down as you straighten the left leg into a plank. Now pull the right weight up again into a row as you step forward with the right leg. Stand up, facing the back of the room and repeat the series again with your left lunge, plank row and stand. Complete 4 circles in each direction.