Place your hands on a bench/chair with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle. Lower your body by bending at the elbow.

Keep elbows close to the side of your body as you bend.

Push through palms to straighten your arms out. Squeeze the backs of your arms tightly as you straighten.

Complete 3 sets of 15 repetitions, resting for 30-60 seconds between each set.

Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.

Look forward rather than down at the floor.

Keep your legs straight and your toes tucked under your feet.

Exhale as you straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.

Pause for a moment.

Lower your body slowly towards the floor. Bend your arms with elbows tracking out to the sides.

Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.

Complete 3 sets of 15 repetitions, resting for 30-60 seconds between each set.

Stand with one foot forward, one foot back and brace the abdominal muscles.

Hold two dumbbells by the side of you, with palms facing in and arms straight. If you don't have dumbbells at home use any household object (of appropriate weight) that you can easily grip your hands around.

Bend both elbows to raise the weights toward your shoulders. As you raise your hands rotate the forearm until it is vertical and palm faces shoulder.

Lower to original position and repeat.

Complete 3 sets of 15 repetitions, resting for 30-60 seconds between each set.