Want to get pumped up this winter? Try these exercises from certified strength and conditioning specialist Jon Crosby.

"These exercises will help you to lift heavier weights," says Crosby. Perform three sets of the lunge, resting 30 seconds between sets. Then do the physio-ball press and physio-ball Y as a superset — that is, back-to-back without rest — and finish with the chin-up as your last set. Do three sets of the chin-ups, with 30 seconds break in between. Just make sure you look after your spine while exercising.

Begin with essential exercises to give your body a full-stretch then:

1. Back lunge to curl press

Stand holding dumbbells at arm's length, palms facing your thighs. Step back with one leg and bend at the knees until your front thigh is parallel to the floor. Now do a curl and an overhead press, keeping your palms facing in. Lower the weights and step back up to the starting position. Repeat, this time stepping back with your other leg. Do six reps with each leg.

2. Physio ball single dumbell arm press

Grab a dumbbell with your right hand and lie on a physio ball so your head, shoulders and upper back are in contact with the ball. Hold the weight at your shoulder, palm facing in. Squeeze your glutes and raise your hips so your body is straight from knees to ears. This is the starting position. Press the weight up, then lower it. Do eight reps, then switch to your left hand and repeat.

3. Physio ball Y extension

Holding a light dumbbell in each hand, lie face down on a physio ball with your belly and pelvis on the ball, your toes on the floor and your heels against a wall. Keep your palms in. With your legs straight and your core tight, raise your arms forward and out 45 degrees until they are in line with your torso. Lower the weights slowly and repeat for a total of 10 to 12 reps.

4. Negative chin-up

Grab a chin-up bar with an underhand grip (palms towards you), hands about shoulderwidth apart. Pull yourself up until the bar is below your chin, then slowly lower yourself for the count of four, until your arms are straight. Aim for four to six reps.

Complement these exercises with training to balance your body and keep yourself going with motivation secrets.

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