For the next eight weeks our fitness guru, Josh Salzmann, will be bringing you an exclusive weekly exercise schedule to follow.

The programme is progressive and will gradually get more challenging as the weeks go by, so don't worry if you're not very fit at the moment - you soon will be. As well as giving you a new fitness assignment each week, Josh will be giving you tips to help you along the way.

Before you begin week one, take a look at: The Shape Up Challenge fitness guidelines.

If you have read the guidelines, go directly to:

• Week one: Fitness assignment
• Week two: Fitness assignment
• Week three: Fitness assignment
• Week four: Fitness assignment
• Week five: Fitness assignment
• Week six: Fitness assignment
• Week seven: Fitness assignment
• Week eight: Fitness assignment

Click here to get back to The Shape Up Challenge start page.