You'll need two narrow, 1 litre squash bottles. Fill with water (or gravel or wet sand to make it harder) and hold one in each hand (1 litre of liquid= about 1kg). Stand upright, feet hip-distance apart, arms by your sides. Lift both bottles at the same time by bending your arms, keeping elbows tucked in by your sides, curling up to your chest and lowering back down.
How many? Three sets of 10
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