Say goodbye to those flabby arms with this beginners block. Steffi and co-presenter Bianca Grzegorek will show effective triceps exercises for toned arms and a strong upper back.

You'll start with a standing warm-up during which you’ll rotate your arms and shoulders with side-to-side steps and other arm exercises that don’t require dumbbells.

It’ll then be time to grab two dumbbells (or two small water bottles), get into a squat position and do four sets of the following arm movements. Begin by moving your arms back and forth. Continue by letting them hang close to your body and bend your elbows to move the dumbbells towards your chest, first simultaneously and then one at a time. This is quite exhausting as well due to the increases in speed – it’ll be easier though if you smile through it!

You’ll then head over to your mat to do some plank exercises (Steffi will show you the more difficult version and Bianca will show you the easier one). Next up are a series of dumbbell exercises that you’ll do lying on your side and then with your legs crossed. You’ll also be increasing the speed here!

Tip: Try to do the exercise on your side with a 1 L bottle to see how far you can push your muscles!