The No-frills workout

Push-up (chest, shoulders, arms)

1. Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor slightly to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck in your chin so that your forehead faces the floor. Tighten your abdominals.
2. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower yourself only until your upper arms are parallel to the floor. Push back up.

Lateral raise (shoulders)

1. Hold a soup tin in each hand and stand up tall with your feet hip-width apart. Bend your elbows a little, turn your palms towards each other, and bring the cans together in front of the tops of your thighs. Pull your abdominals in and bend your knees slightly.
2. Lift your arms in an arc up and out to the sides until the cans are just below shoulder height. Slowly lower the tins back down.

Bench dips (arms)

1. Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up. Keeping your elbows relaxed, straighten your arms, place your hands (palms-down) behind you and grip the edge of the chair on both sides of your hips. Slide your bottom just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centred between your shoulders.
2. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up.

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