 Exercise one is a renegade row. You're leaning over your torso in a press-up position and rowing the dumbbell on alternate sides. Exercise two, tricep kickbacks. You kick the dumbbells back while keeping your elbows in a fixed position. You then move on to exercise three, a bicep curl using the resistance bands. Anchor it under your feet and curl up to the top and control the lowering motion. Fourth and final exercise is the Arnold press. Seated on a swiss ball drive the dumbbells powerfully upwards, twisting as you do so and returning the phase on the way down.