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Rosemary Conley puts you through your paces in this workout

Rosemary Conley has an exercise routine designed to fit into your life perfectly.

This workout is both versatile and flexible, allowing you to do as much or as little exercise as you choose.

The exercise can also serve as a very effective warm-up, as it moves all the major joints, gently raises the pulse and then stretches the muscles to finish.

Rosemary Conley, health and fitness expert, recommends using this workout as a start to a walking or gentle jogging programme. Or you can simply use it on its own, repeating it as often as you like until you feel you have done enough.

1. Alternate heel lifts with shoulder rolls

• Standing tall, with head and shoulders back, lift alternate heels slowly.
• Roll shoulders up and back at the same time.
• Repeat 8 times altogether.

2. Walks forward and back with side steps

• Walk forward 4 steps, tapping the feet together on the last one, then repeat moving back.
• Now do alternating single side steps with a clap in-between.
• Repeat the sequence 4 times altogether.

3. Heel toe with bicep curls

• Take the right leg out in front,
• alternatively tap the heel and then the toes to the floor
• at the same time bend alternative elbows.
• Change the legs after 8 repetitions and repeat on the other leg.
• Keep the knee of the supporting leg slightly bent and stand tall throughout.

4. Twists

• Stand with feet apart, knees slightly bent and arms bent up at shoulder height.
• Now twist to look behind you, making sure that the hips remain facing forward.
• Keep changing sides slowly, taking a small pause as you face the front.
• Repeat 12 times altogether.

5. Side steps with chest press

• Take 2 steps to the right side, pushing arms out to the front at chest height,
• then repeat back to the left.
• Stand tall with head up and shoulders back, make the steps wide and keep the arms strong.
• Repeat the sequence 4 times altogether.

6. Transfer weight with arm reaches

• Transfer your weight from side to side,
• tap the toes on either side.
• At the same time reach the opposite arm across the body at shoulder height.
• Keep the tummy pulled in tight, with head up and shoulders back.
• Repeat 12 times altogether.

If you enjoyed this routine have a go at routine 2, and routine 3.