Before you start please read The Shape Up Challenge: Fitness guidelines

Calf stretch

Stand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go without lifting your toes or heel off the floor and lean towards the wall. Hold for 10 to 30 seconds and relax. Switch legs.

Quad stretch (front of thigh)

Stand with your right hand holding on to the back of a chair or pressed against a wall. Bend your left knee and bring your left heel up to your bottom grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.

Hamstring stretch (back of thigh)

Stand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Slowly move your hands down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forwards from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.

The workout

Squats (work the legs and bottom)

1. Stand up straight with your arms at your sides.
2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
3. Slowly bend your knees while pushing your rear out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your ankles so your knees don't extend over your toes.
4. Tighten your thighs and buttocks for more of a challenge.
5. As you come back up to a standing position push down through your heels. Repeat 10 to 15 times.

Lunges (work the thighs and bottom)

1. Stand with your back straight and feet together (you may hold light hand weights if you are advanced).
2. Inhale as you take a big step forwards, landing with the heel first. Bend the front knee no more than 90 degrees.
3. Keep your back straight and lower your back knee as close to the floor as possible, making sure that the front knee lines up over your ankle and your back thigh is in line with your back.
4. Exhale and push down against your front heel, tightening your buttocks as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

Press-ups (work the chest)

1. Kneel on the floor on all fours. Bend your arms and drop your chest forward and towards the floor and inhale.
2. Keeping your legs in the kneeling position, exhale as you push yourself up with 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 couple of seconds.
4. Repeat 20 times.

Lateral raise (works the shoulders)

1. Take a dumbbell in each hand and hold them down by your sides, palms facing inward.
2. Stand with your feet shoulder-width apart and your 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.

Biceps curl (works the front of your upper arms)

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

Triceps dips (works the back of your upper arms)

1. Sit on the edge of a bench* or chair with your hands on the edge of the bench. Your fingers should be facing forwards.
2. Lift your bottom off the bench and lower yourself towards the floor by bending your arms. The closer your legs are to the bench or chair, the easier this exercise will be. If you stretch them farther out in front of you the exercise will become more difficult.
3. Lift yourself back up by straightening your arms. If you haven't got a suitable bench or step or you find this exercise too hard you can do it on the floor. Sit with your hands behind you on the floor and your fingers facing your bottom. Bend your arms so that you lean backwards then push yourself
   back up.

4. Repeat 10 to 15 times.

* Since benches vary in height, remember not to lower your arms past your shoulders (90 degrees) and keep your back at a right angle to the floor.

Crunches (work the abdominals)

1. Lie on the floor with your legs bent and your feet flat on the floor. Rest your hands on the back of your head or, if during the exercise you find that too difficult, rest them on your thighs.
2. Lift your head off the floor so that you can fit your clenched fist between your chin and your chest.
3. Next, pull in your tummy muscles as you curl your upper body forwards.
4. Don't pull on your neck when you come up. Keep your lower back flat on the ground.

Cool down
Repeat the stretches you did at the beginning of this workout holding them slightly longer to give your muscles a deeper stretch. Add the following arm stretches:

Triceps stretch

Stand with your feet slightly apart and your knees soft. Bring your right arm over your head and pretend to pat yourself on the back. With the arm in that position use your left hand to gently press the right elbow back slightly. Repeat on the other side.

Hold your right arm straight out to the side and place your palm flat against a wall. Now turn your body away from the wall (45 degrees) so you are looking over your left shoulder. Next, rotate your right shoulder forwards without moving your hand. Hold for 18 to 20 seconds. Switch sides.

Shoulder stretch

Stand with your feet slightly apart and your knees soft. Hold your arms out in front of you with your palms facing away from you. Now place your right palm on the back of your left hand and use it to push the left hand further away from you. Switch sides.

Check out the The Shape Up Challenge: Weekly fitness assignments.

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