WORKOUT THREE: ARMS & CHEST

BICEP CURLS Good for: Strengthening the front of the arms

1 Sit or stand with your feet shoulder width apart and tuck your elbows tightly into your waist. With palms up, hold hand weights or small, filled plastic bottles out in front at waist level.

2 Keeping your elbows tucked in tight, lift the weights to your shoulders and lower back down 10 times.

3 Next, take the weights to your shoulders, lift them up high and back to your shoulders 10 times.

TRICEP TONERS Good for: Toning the underside of the arms

1 Sit or stand, holding weights or bottles as before. Bend your elbows, holding the weights at chest level and tucking your elbows into your waist.

2 Straighten your lower arms, taking them down and behind your body, turning your fists at the same time. Now bend your elbows and bring the weights back to chest level again. Repeat 10 times.

CHEST FLINGS Good for: Expanding the chest

1 Standing or sitting, bring your arms up to shoulder level in front of your chest. Touch your fingertips together, keeping your palms down and elbows bent.

2 Push your arms and shoulders back with a firm movement, expanding the chest. Open your arms and fling your hands back, keeping the palms down as you bring your shoulder blades together and expand your chest. Repeat 10 times.