The city is no obstacle. Time is not the enemy. You can exercise any time and anywhere. Yes, you read that right. Whether you're in the car or at the supermarket, here are one or two moves to help you get in shape. Get ready to clinch, flex and stretch.

Bust a move:

In the park
At the office
In the car
At the supermarket
At the doctor's surgery

In the park

Take a stroll in the park and carry two small 250ml bottles of water with you. We're going to work your whole body by performing two exercises using those water bottles.

Lunge adduction - perform two sets of 15 reps

What it does

This is a great exercise for developing the quadriceps (front of the thigh), hamstrings (any five of the tendons at the back of a person's knee), gluteal muscles (bottom), pectorals (chest), deltoids (shoulders), triceps (back of the upper arm) and believe it or not - abs.

How to

Begin from a standing position with your arms extended out by your sides parallel to the ground and elbows slightly bent.

Move forward with a lunging action bringing the bottles together at the end so that your arms meet in front of you. Control and resist on the way back.

Make sure when you lunge forward, your knees travel closely to the floor. Keep your abs in and your back straight.

Try performing 15 repetitions using alternative legs.

Push and pull - perform 2 sets of 15 reps

What it does

A unique rowing action that incorporates your whole core area, back and biceps (front of upper arm).

How to

From a standing position, again holding onto those water bottles, fully extend one arm in front of you, and the other flexed at a 90 degree angle out to one side.

Start performing a rowing action pulling with one arm and pushing with the other. Try linking the mind and muscle connection and really feel your torso work.

Well done!

Perform these two exercises with a little rest in between. Now drink both bottles of water, and walk home.

At the office

Get more out of your work day - work your muscles too.

Seated calf raise - two sets of 15-20 reps

What it does

Exactly what it says on the tin. It works your calf muscles (back of the lower leg).

How to

Behind your desk, slide off your shoes and push your calves upwards from the balls of your feet. Hold.

Feel the muscles in your calves contract. Now, push up even more. Control the movement on the way down.

What we have is a two-stage contraction. The secret with this exercise is to try and keep your calves moving. After the second set, you should experience a pleasant tightening in your calves.

Dynaband® bicep curl - Two sets of 12-15 reps

What it does

This move will tighten the front of your arms. For the second exercise, you will need a Dynaband®.

How to

Begin in a seated position at your desk, place a Dynaband® underneath both feet and grasp both ends of the band with your hands palms facing up.

Now with your elbows in and your back straight, curl the bands upwards so that your palms are in line with your shoulders. Squeeze and contract resisting on the way down - feel the burn.

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Urban workout