Rosemary Conley CBE

Tonight’s fitness challenge: Take a can of beans in each hand. Let’s do 10 static squats with core tight, whilst doing 10 bicep curls. Rest and repeat two more sets of 10. Fab for strength around hips, thighs, core, arms and shoulders. Simple but effective.

Tonight’s fitness challenge: take a can of beans, sit up on floor, knees bent, core tight. Holding can at each end, twist upper body around to L, extend arms as you twist. Pause and return to front. Now twist to R. Do 5 to alt. L & R. Rest and repeat twice. Fab for waist and abs

No challenge last night so: Let’s walk up and down stairs x 5 consecutively. Take it slowly, particularly on the descent. X 2 today. Alternatively, stand up and sit down from your sofa or chair, or bed x 20 consecutively, then do that twice today. All brilliant for leg strength.

Tonight’s fitness challenge: lie face down on floor or bed. Hold core tight, keep toes touched down, throughout. Slowly raise head and shoulders, whilst doing breast stroke with arms x 5. Relax and repeat x 3. Fab exercise for core and upper body strength.

Tonight’s fitness challenge: March on the spot to warm up x 30. Then do: Do 8 alternate squats 8 x alt. knee raises, elbow to knee. 8 x alt pushbacks 8 x hamstring curls 4 x grapevines each way. Repeat that sequence twice more. Fab for all-over fitness and mobility.

Tonight’s fitness challenge: Press ups! Core tight for all. Easy: hands on worktop, feet a step back, body straight. 10 press ups x 3. Mid: on all 4s, knees on floor behind hips. Do 10. X 3. Hard: on hands & toes, body straight. Do full press-ups nose front of hands x 10x 2.

Tonight’s early fitness challenge: Stand behind dining chair and hold on. Core tight, stand tall and raise & lwr R leg slowly to side x 10. Repeat with L leg. Repeat again x 2. Fab hips and thighs. Now Repeat above lifting leg behind you.

My apologies for no Fitness Challenge yesterday. It is such a beautiful day so if you can go go a 30 minute walk, brilliant. If not, either walk up and down stairs x 5 consecutively or do 30 sit to stands. All good for legs and stamina.

Apologies for no fitness challenge last evening: So, today go for a 30 minute walk and enjoy the autumn colours as you go. Great for legs, arms and stamina.

Tonight’s fitness challenge: lie on one side, core tight, hips stacked, lwr leg bent, top leg straight, toes fwrd. Raise and lwr top leg, slowly. X 8. Then rep slowly in 3 stages x 10. Repeat on other side. Then repeat all again. Great for inner/outer thighs.

Tonight’s fitness challenge: take 1 can of beans & sit on floor, legs outstretched and can standing up betw’n feet. Sit up, core tight & lift feet/legs out from can. Now raise R leg over to L side of can & return. Repeat with alt. legs x 10. Rest & rep. Fab for toning legs.

Tonight’s fitness challenge: Lie on yr back on floor/bed, core tight, raise legs, bend to right angles over hips, arms straight toward ceiling. Lower L leg & raise R arm over head. Return and rep with other leg/arm. Rep ‘dead bugs’ x8 e/side. Rest & rep. Fab for core & mobility.

Tonight’s fitness challenge: lie face downward on the floor or on a bed. Toes stay on floor, hold core tight and lift head and shoulders slightly off floor as you do breaststroke x 6. Rest and repeat twice more. Amazing exercise for core, shoulders, arm and back strength.

Tonight’s fitness challenge: Sit on the front half of your sofa or chair and draw the alphabet with one leg/foot. Then repeat with the other one. Great for mobilising and strengthening those smallest but vital muscles around our knees and ankles. Do this at least once a week.

Tonight’s fitness challenge: with core tight, stand up and sit down from your sofa or chair x 20. Then repeat but sit in 3 stages x 10. Finally, repeat in3 stages and only just touch the seat as you go down. Fantastic for leg and hip strength!

In this Friday's free email Newsletter: Is ‘Cortisol Belly’ a real thing or just social media hype? The rise in Parkinson’s disease and how exercise can help, and my delicious Date and Apple Slice recipe. Sign up for my free email Newsletter at rosemaryconley.com

Tonight’s fitness challenge: take hold of a can of beans in R hand. Lightly hold onto table/worktop with L hand whilst balancing on R leg for 30 seconds. Rep on other side. Do it on alternate sides twice more. Great for legs and for improving balance.

Tonight’s fitness challenge: Press ups for upper body strength. Hold core tight throughout: do 10 rest and repeat. Easy: against a worktop, feet a step back Medium: on all 4s, knees further back than hips. Hard: full press ups, straight body, resting on toes. If poss. rep twice.

Tonight’s fitness challenge: lie face down on floor/bed. Core tight, raise L arm & simultaneously slowly raise straight R leg. Repeat with other arm/leg. Do 4 each side.X3 Hard: Repeat on all 4s, balance & slowly lift/lwr L arm & R leg; alt pairs X4. X 3. Fab for core + lots more

Tonight’s fitness challenge: lie on your back on a sofa/floor or bed, place legs on ?, 2ft higher than body. Core tight and hotch butt twd feet so you can raise hips to form a bridge. Squeeze butt hold for 20 secs then lower. Rep x 3. Fab for hamstrings, butt and legs generally!