Throughout the year, there are always opportunities to show off at a party. Start training now to target those bits usually on show - arms and legs!

Remember, though, a well toned, shapely body comes from eating the right things as well as a regular exercise routine.

Apart from a small weight (a small water bottle will do) you don’t need any equipment, so you can do these anytime, anywhere!

In this feature, we will be concentrating on the core, upper back and triceps, finishing with a little bit of cardio. In Part One, we concentrated on the thighs and bottom and core muscles.

How to do it

3 sets of 10 reps.
Suggested 3-4times a week ( every other day)

Bent Over Fly

Areas Trained - shoulders and upper back

• Stand with one leg in front of the other holding a weight in each hand.
• Lean forward from your waist with your abdominals tucked in
• Make sure you keep your back flat.

• Lift your arms sideways with palms facing each other until the weights are level with your shoulders.
• Lower weights slowly and repeat.

Triceps Kick Backs

Areas trained : back of upper arms

• Kneel on all fours holding a weight in one hand.
• Lift your arm with the weight up until your elbow is higher than your back and tucked in close

• Extend your arm backwards until you form a straight line between your shoulder, elbow and hand.
• Do not lock your elbow.
• Lower weight with control and repeat.

Alternating Leg Burpes

Areas trained : stomach, arms, leg and cardio fitness

• Place hands on the floor with palms facing forwards .
• Keep one leg straight at the back and the other tucked in.

• Jump and change legs over, always keeping your hands on the floor.
• Try alternating as fast as you can for a minute.