GET 15 FIT IN MINUTES

what to do

FOR sleek, defined shoulders, try band lateral raises, says celebrity trainer Nadya Fairweather (u-shape. co.uk). Choose a resistance band that isn’t too strong. Hold a handle in each hand and stand with one foot in the middle of the band.

Keep your shoulders over your hips, hands at your sides. Slowly lift the bands to shoulder height and lower down slowly. Go for 15 reps.

Now join your second foot on to the band so both feet are in the middle. This will create more resistance. Raise your hands out to the side again.

If it’s too strong, go as high as you can without losing your form. Resist on the way back down, too. Try for 12 to 15 reps. Don’t hold your breath, and avoid arching your back and sticking your ribs out. Keep the rhythm slow and consistent. Try five rounds alternating different options with your feet to see which one is the most challenging.

what to eat

SHOULDERS can tense up easily from exercise stress, says nutritionist Shona Wilkinson (shonawilkinson.com). Pineapple contains proteolytic enzymes, including bromelain. This can reduce inflammation and swelling, helping to ease any shoulder pain. Quinoa is a good source of protein and carbohydrates. It has 14g of protein for every 100g of quinoa — perfect for building muscles and boosting energy for workouts. Turmeric promotes muscle growth and repair as well as being anti-inflammatory. Try spicy turmeric tea as a delicious pick-me-up.