UPPER BODY

Arm rolls

1 Hold both arms out at right angles in front of you, with hands above one another and elbows in line with your shoulders. Circle the arms round each other. 2 Rock your hips as you move your arms as fast as you can for one minute.

Ballroom hold

1 Hold one arm at right angles, with your hand pointing upwards. And the other at right angles out in front of you, with shoulder in line with elbow. Hold for 15 seconds (or as long as you can). 2 Swap sides. Make it harder by doing side steps or marching on the spot.

Disco move

1 Hold both arms up at 90 degrees. Move your hips side to side and bring the arm of the same side down towards your hip on each move. 2 Squeeze the muscles in your arms and shoulders. Keep going for one minute.