(A home environment workout suited to a healthy 35 year old female)

  Week 1 :

Arms - Biceps with hand weights, (preferably 2kg in each hand). Perform 3 sets of 15 curls, bringing back of wrist up to shoulder and back to start position.

Triceps - 3 sets of 15 reps of tricep dips on a chair. Ensure legs are at a 90 ° angle and that only the arms move (not the hips) so you lower and push back up to start position.

Shoulders - press ups. Knees on the ground, back in neutral, inhale on the down and exhale on the push up. Elbows go out at the side.

Abdominals - basic ab curls. Feet on the floor and legs bent. Hands at side of head and pull up through your lower abdominals and lower back to floor. Exhale as you come up and inhale as you lower. Keep the chin off the chest. Perform 20 reps.

Obliques (waist) - position as for basic curl and bring elbow to opposite knee and then change sides. Perform 15 reps on each side.

Legs - squats. Feel this in the front of the thighs. Imagine that you are sitting down in a chair and keep the back at an angle so you can still see forwards. Inhale on the down and exhale as you push up through the legs. Perform 15 to 20 reps.

Back - Lying on your front, extend your arms in front of you and lift one arm and opposite leg up and down and then change to the other sides. Keep the hip bones down on floor and think about extending the body as you lift. Perform 12 reps.

Please note that your actual Virtual Personal Training workouts will be much more detailed, and will also come with pictures of how to perform (and not perform !) the various moves.