The good news being that you don’t need his personal trainer or an expensive gym. Here's how to do it for free
BICEPS
These will help create bulging arm muscles.
BICEP CURL
Use a (full) can of cola in each arm for these. And the good bit is that this exercise is just as effective sitting or standing - so it can easily be done from the comfort of your sofa.
How to do it:
• Hold your 'weights' down by your sides with your palms facing upwards. Without moving the upper part of your arms slowly bend your arms and bring the weights up to the shoulders.
• Return the weight back to the starting position, keeping the movement slow. Repeat as many times as you feel comfortable.
Challenge yourself:
Use a larger cola can size to make it harder.
TRICEP CURL
Use cola cans or baked beans for weights to do this one.
How to do it:
• Stand with one foot slightly in front of the other and with your knees slightly bent.
• With your weight in one hand, keep your upper arm in line with your body and bend your arm forward 90 degrees.
• Then, keeping the upper half of your weight arm by your side, straighten your elbow out behind you. Hold for three seconds, then slowly bend back into the starting position. Repeat five times, and switch arms.
Challenge yourself:
For a more strenuous workout, straighten and bend your arm extra slowly.
ABS
These moves with a pizza box can help to create a sexy six-pack.
ALTERNATING SIT-UPS
Balance a pizza box on your knees for this move to stop your legs moving - and provide some extra motivation!
How to do it:
• Lie flat on your back with your knees bent. Put your hands behind your ears and sit up aiming your left elbow at your right knee.
• Next sit up again but this time aim your right elbow to your left knee. Continue in an alternating pattern.
Challenge yourself:
Lie on a home gym ball to intensify these moves.
LEG LIFTS
These are tough to start with but do get easier.
How to do it:
• Lie flat on your back and lift your legs into the air so that they are as close to 90 degrees from the floor as possible.
• Lower your legs a little and hold for a count of 10, then lower a bit more and hold again for 10. Then lower them till they are almost touching the floor and hold again.
• Finally, bring your legs up to your chest and rest. Repeat five times.
Challenge yourself:
Hold each position for 20 seconds.
LEGS
These will help you to beef-up chicken legs!
STATIONARY SEAT
Any clear piece of wall can be used for this.
How to do it:
• Push your back against the wall and slide down until you are in a sitting position. Hold for 30 seconds.
• Repeat 12 times then rest for 30 seconds before doing two more sets of 12.
Challenge yourself:
Try without the wall for maximum toning.
POWER LUNGS
These can be done in front of your TV set.
How to do it:
• Stand with your feet apart and knees bent. Step forwards so your leg is one stride from the back foot.
• As you do so lower your body down, then spring back to your starting position, pushing through the heel of your forward foot.
• Then repeat on the other side. Aim for 30 repetitions.
Challenge yourself:
Make it more of a challenge by holding heavy cans of beer in each hand.
