Woman freebies arm workout

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Repeat the circuit, resting a minute between circuits.

Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor.

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Hold for one second, then return to the starting position. Do 12 to 15 reps. Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders.

Do six to eight reps. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor.

Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm. Stand with your feet together, arms at your sides.

Bend over it's OK for your knees to be slightly bent and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done five or six pushups.

Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor.

The Best Shoulder Workouts for Women

Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. Denise Page, former YMCAfit director, says playground games are like the interval training athletes use.

Just a few minutes' skipping training brings a whole range of health benefits, including heart and lung fitness, strong bones, balance and flexibility. The average person will burn up to calories during 15 minutes of skipping.

Skipping is a strenuous exercise, so start slowly. Try skipping for 20 to 30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves, you can increase the time you skip for. The free equipment can be used to do various exercises, including step-ups, sit-ups, lunges and press-ups, to develop balance, strength and co-ordination. Ask your local council if there's a trim trail in your area. Improve your health and the environment at the same time with the outdoor alternative to the gym.

Experienced leaders guide volunteers through a range of practical projects, giving you the opportunity to tackle physical jobs in the outdoors. Look around you: The day plan has been designed to ease people into an outdoors regime where exercise is fun rather than a chore.

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No equipment is needed. Military-style fitness classes are happening in parks up and down the country. There's no reason why you can't create your own boot camp-style workout for free and without someone barking orders at you. Do a bit of research online to make sure you're doing the exercises correctly before starting out. People often give away fitness gear, such as weights, skipping ropes or exercise balls. Search regularly and you might get lucky.

Losing weight? Great! But what's up with the jiggle?

Another option is to swap your own unwanted exercise gear for some different sports equipment using websites like Swapz. The idea of walking up to a group of strangers during a game of football and asking to join in may sound slightly unnerving but, provided you can work up the bottle, this is both an excellent way to get fit and make friends. Choose a group of players of a similar age and ability who seem like they're just starting their game. If the game's already started, the goalkeeper is probably the best person to approach.

Your local leisure centre may well be offering initiatives such as free exercise classes or a free swim on certain days of the week to encourage people to get in shape. You may also be entitled to free leisure services if you're under 16 or over 60, or receive benefits.

If you want to give the gym a go or you're developing withdrawal symptoms after cancelling your membership, take advantage of the free 1-day gym passes many chains offer.

Be advised that the gym will probably try their best to get you to sign up for paid membership afterwards, but there's no obligation whatsoever for you to do so.

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