Step 1

After a gentle one-minute warm-up stretch, start with some kind of aerobic activity, such as jogging in place or around the room for three minutes or the length of one song.

Then do the following three exercises in a row, rest for 45 seconds to a minute, and repeat the set - eight minutes total.

"The incline chest press helps build up the pecs to give a nice, lifted shape," explains Ramona. Stack some pillows and lean against it to make the incline and use 5kg dumbbells.

Start by leaning your torso and head against the pillows and keep your knees bent to support the lower back. Hold a dumbbell in each hand and as you exhale raise them to the start position above your chest, palms facing your knees. Slowly as you inhale, lower the dumbbells in a controlled way until they are just above your chest. Repeat for 15 reps.