Time-poor? South Yarra fitness PT Melody Carstairs  demos moves that target multiple muscles for an intense one-hit workout.

Floor flies with dumbbells - Women's Health & Fitness

Targets: Chest

You’ll need: A mat and some light-to-medium dumbbells or water bottles as a replacement

Lie flat on your back with your knees bent, arms straight above you with a weight in each hand. Using a controlled movement, bring your arms all the way to the floor in line with your shoulders. Try to keep your arms straight as you push them back up into the starting position. This exercise uses the entire pectoral muscle. 

Repeat for three sets of 15 reps.

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