A call to arms

Finally, don't forget tried and tested press-ups. Start on all fours with your hands directly under your shoulders. Lean all your weight onto your arms and either keep your knees on the floor or push yourself up onto your toes, and keep your body in a straight line. Slowly lower your upper body to the ground by bending your arms. Do as many as you can, making sure you don't arch your back.

Arms

Start with 'biceps curls' (for the front of your arm), using either the bar, weights or tins. Stand up tall with your arms down by your sides and your palms facing away from you. Position your elbows in close to your waist. Slowly bend your arms, lifting the weights from your thighs up to chest level in a slow and controlled manner. Then, bring your arms back to starting position. Do three sets of 10 repetitions.

For the backs of your arms - your triceps - try 'triceps dips'. Sit on the floor and put your arms behind you, with the palms of your hands on the floor and your fingers pointing towards your bum. Make sure you're sitting up straight and your abs are tight. Slowly bend at the elbows, so you dip down as far as possible without rounding your back, then straighten your arms up again to push back up. Do three sets of 10 repetitions.

When you finish your training session, make sure to stretch out the muscles you've worked. Refer to our stretching article for specific exercises. Good luck.