The Shape Up Challenge: Gym exercises

Press-ups (works the chest)

1. Kneel on the floor on all fours. Bend your arms and drop your chest forward and down towards the floor and inhale.
2. Keeping your legs in the kneeling position, exhale as you push yourself up using your arms. Control the move by counting to three on the way up.
3. As you push up, tighten your stomach muscles to take pressure off your back. Hold for a second.
4. Repeat 20 times.

Lateral raise (works the shoulders)

1. Take a dumbbell in each hand and hold them by the sides of your body, palms facing inward.
2. Stand with your feet shoulder-width apart, knees slightly bent. Don't lean backwards.
3. Raise your arms up and out to the sides until they are parallel to the ground, then lower them back down.
4. Repeat 10 to 15 times.

Bicep curl (works the arms)

1. Stand with a dumbbell in each hand, arms by your side, elbows tucked in, palms facing out and feet shoulder-width apart.
2. Keeping your elbows stable, raise the dumbbells towards your shoulders and then bring them slowly back down. Keep the move slow and controlled and concentrate on your bicep muscle.
3. Repeat 10 to 20 times.

Triceps kickback (works the back of the upper arm)

1. Stand with your right leg one pace in front of you, bent at the knee and with your toes pointing forwards.
2. Stretch your left leg out behind you with your toes also pointing forwards and your feet flat on the floor.
3. Rest your right elbow on your right knee.
4. Hold a weight in your left hand at waist height, making sure your left elbow is bent at a 90-degree angle level with your back.
5. Inhale. As you exhale, raise your left forearm to stretch as far out behind you as it can. Your palm should be facing the floor at the end of move. Keep your shoulders parallel to the floor and be careful not to twist your body. Inhale as you return to the start.
6. Repeat 10 to 20 times. Switch sides.