The Shape Up Challenge: Gym exercises

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

The warm-up

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 and 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 pressed against the back of a chair or 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. Move your hands slowly 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 bum 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 heels 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're advanced).
  2. Inhale as you take a big step forward, landing with the heel first. Bend the front knee no more than 90 degrees.
  3. Keep your back straight and lower the back knee as close to the floor as possible. Your front knee should be lined up over your ankle and your back thigh should be in line with your back.
  4. Exhale and push down against your front heel, squeezing your buttocks tight as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

Abductor (works the outer thigh)

  1. Lie on your right side on the floor supporting yourself on your right elbow. Place your left hand flat on the floor in front of your chest.
  2. Bend your lower knee. Straighten your upper leg and hold it parallel to the floor.
  3. Inhale. As you exhale raise your straight leg about two feet in the air for a count of two. Keep your toes and knee parallel to floor. Don't be tempted to lift leg too high - you'll work the wrong muscles.
  4. Hold the position for a few seconds then return slowly to starting position.
  5. Repeat 10 to 15 times. Switch sides.

Adductor (this works the inner thigh)

  1. Lie on your right side on the floor, supporting yourself with your right elbow. Place your left hand flat on the floor in front of your chest.
  2. Start with both legs straight, then bend the upper leg at the knee and bring it forwards in front of you, resting your foot lightly on the floor.
  3. Flex the toes on your right foot (the straight leg) and point them towards your knee. Inhale.
  4. As you exhale raise the straight leg as high as you can, while keeping your hip on the floor and the inside of your thigh facing towards the ceiling. Concentrate on your inner thigh as you hold the position for up to five seconds. Slowly lower as you inhale.
  5. Repeat 15 to 20 times. Switch sides.

One-arm rows (these work the back)

  1. Stand with your left leg one pace in front of you, bent at the knee, and with your toes pointing forward.
  2. Stretch your right leg out behind you, toes also pointing forward.
  3. Rest your left elbow or forearm on your left knee and inhale.
  4. Hold a weight in your right hand and make sure your arm is straight and hanging down so that your palm faces your thigh. As you exhale, raise your right elbow up but no higher than your back.
  5. Keep your shoulders parallel to the floor and do not turn your body. Lift your elbow for a count of two seconds. As you inhale, lower your arm back down to the count of four seconds.
  6. Repeat 20 times. Switch sides.

Chest press (works the chest)

  1. Lie down on a bench with your feet resting comfortably on the floor. If you don't have a bench you can use a step or just lie down on the floor with your knees bent, feet flat on the floor.
  2. Extend your arms overhead, shoulder-width apart, palms facing your feet, so that the dumbbells (or tins of beans or small bottles of water) are positioned directly above your face and over your shoulders.
  3. Gradually lower the weights out to the side until they're slightly above your shoulders. Your elbows should be bent at about 90 degrees so they almost touch the floor.
  4. Push the dumbbells up with an arcing motion until they're back in starting position.
  5. Repeat 10 to 15 times.

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.

Crunches (works the abdominals)

  1. Lie on your back with your legs bent, 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 only to the point where you can still fit your clenched fist between your chin and your chest.
  3. Pull in your tummy muscles as you curl your upper body forwards.
  4. Don't pull on your neck when you come up, and 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 the 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 up and over your head so that you can 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.

Biceps stretch
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, your knees soft. Hold your arms out in front of you so that your palms are 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.

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