The body revamp exercises

Complete two sets of each exercise for 60 seconds. Focus on slow, controlled movements to get the best benefits. Remember to do the body revamp warm-up and cool-down stretches before and after your circuit

1. LEGS

The exercise: four-point lunge.
Beach body bit: shapes and strengthens thighs and gluteals.
Body bit pay-off: the large number of muscles used in this exercise burns extra calories.

Stand upright with a good posture and extend one leg back by doing a large stride so the leg has only a slight bend at the knee. Lower the back leg knee towards the floor, then straighten this leg and bring it back to the start position. Change sides. Men should hold a two-litre bottle of water in each hand.To make this more challenging you can lunge off a low step or bench.

2. BOTTOM

Exercise: water-bottle butt and back-lifter.
Beach body bit: lifts gluteals (your bottom).

Body bit pay-off: strengthens and streamlines your back.

Place a one-litre water bottle on the ground and lie face down with the bottle between your legs level with your ankles. Place your arms to the side, rest your forehead on a cushion on the floor.

Keep one leg straight in line with the body and angle the other leg out to the side with the water bottle between your ankles. Contract your abdominals and lift the leg up and over the water bottle to join the straight leg. Keep looking down as you slowly raise your upper torso off the floor.

Keep the neck in line and the lower rib in contact with the floor. Slowly lower down. Lift the leg back over the bottle and repeat upper-torso lift.

3. TORSO

The exercise: beach-ball leg drops.
Beach body bit: flattens deep transverse abdominals.
Body bit pay-off: inner thigh.

Lie on your back with a beach ball or a towel between your legs, knees over hips. Keep the abdominals contracted and your spine in a neutral position.As you drop the legs to the floor, squeeze the inner thighs together so the toes lightly touch the floor. Draw the legs back over the hips and repeat.

4. CHEST AND ARMS

The exercise: bridge with chest press.
Beach body bit: shapes shoulders and pectorals.
Body bit pay-off: tightens gluteals and hamstrings.

Lie on back with knees bent and feet flat on the floor, holding dumbbells (or a one-litre bottle of water) with elbows bent at shoulder level.

Tighten your buttocks and abdominals as you lift your bottom off the floor into a bridge position.

With the hips raised, press water bottles up over chest, then lower weights to start. Maintain bridge and repeat chest press.

LAST-MINUTE WONDER EXERCISE:

Too busy to work out? This exercise benefits those of us too busy to put in the hard work - the all-fours trunk balance.

What it does: strengthens back, improves posture, flattens abdominals and improves balance.

Come on to all fours, wrist under shoulder and knees under hips. Draw in your abdominals so your back is straight and supported. Slowly take four counts to extend your right arm and left leg away from your body.

When the arm and leg are level with the back, hold this position for eight seconds, focusing on contracting the abdominals. Slowly taking four counts draw the outstretched arm and leg in to flex the spine. Return back to all fours and repeat on the other side.

Do 12 to 16 repetitions.

EXERCISE TIPS

Warming up

Before any exercise session it is important to warm up, to get your mind and body ready for your revamp workout.

Don't skip it thinking this will save you time - this is a false economy. Even with as little as three to five minutes you can mobilise your major joints and relieve tension from your day with shoulder rolls, some side bends and full body stretches. Try to add a few squats, knee-lifts to your chest, some brisk marching on the spot or running up and down stairs to increase your body temperature.

Cooling Down

Don't forget to cool down after each body revamp workout. For ease you can repeat your warm-up in reverse, decreasing the size of your movements and finish off with the stretches shown. Again, each stretch position is multifunctional by being designed to lengthen and stretch more than one body part, leaving you more time to get on with your holiday packing.

OFFICE SOLUTIONS

Office life, jostling with other commuters during the rush hour and grabbing lunch on the run can all take their toll on how you look. Take action now. Dry hands:

This is one of the main tell tale signs of ageing. Office air-conditioning and erratic climatic changes from office to the streets to stuffy Tube creates the perfect environment for dry, rough hands, which are not attractive for either men or women.

For smoother skin, practise this age-defying action twice a week before you step on a plane.

Holiday action:

Mix a little safflower oil with granulated sugar and rub on to your hands.

The sugar will dissolve as it gently exfoliates dead skin cells from your epidermis, without causing excess cell removal. Safflower oil is very easily absorbed into the skin and is rich in vitamin E. If your hands are particularly dry, you can leave the oil on overnight and slip on a pair of cotton gloves over your hands to sleep in. By morning your hands will look and feel great.