Arm Blast classes

Who it’s for: Anyone who wants a focused arm and shoulder session with a pair of dumbbells and a bench or step.

Arm Blast classes target the biceps, triceps and shoulders, with the chest and core working alongside. They are built from supersets: two exercises done back to back that train opposing muscles, such as a curl for the biceps followed by an extension for the triceps.

Pairing opposing muscles means one rests while the other works, so you fit more quality work into less time. Classes finish with a short bodyweight finisher that brings the core into play.

Use weights you can control through the full range of every rep: swinging a heavier dumbbell moves the work away from the arms. If a weight lets you do more reps than the target with good form, go up next time. All you need is a pair of dumbbells and a bench, step or sturdy chair.