Rosemary Conley CBE

Tonight’s fitness challenge: sit on the front half of your sofa or chair. With core tight, lift one knee then extend the leg, pause and bend, take foot to floor. Repeat x 8. Then repeat with other leg. Do exercise x 8 twice more with L & R legs. Brilliant for core and quads.

Tonight’s fitness challenge: lie on yr side on bed or floor. Hips stacked, legs and body in line, core tight. Now bend lwr leg, & lift top leg slowly, toes fwrd, do 8. Next lift top leg behind you at 45deg.x 8. Repeat both x 2 sets. Repeat lying on other side. Fab 4 legs & butt

Tonight’s fitness challenge: lie on the floor or on your bed, face down. Core tight do 10 breaststrokes, raising head and shoulders slightly off the floor, legs outstretched on the floor. Rest and repeat x 2.

Tonight’s fitness challenge: Take a can of beans in each hand. Hold core tight. Sit or stand, do x 10 bicep curls, then repeat but go from bicep curl straight up above head. Lower cans to shoulder then return to start of bicep curl, arms down. Repeat bend, lift x 10 x 2 sets.

God Save the King

Every Friday at 4.00pm I share my email Newsletter. This week, do you know what to do if you have a tooth knocked out in an accident? And, this May Bank Holiday, we ask why do ships and aeroplanes in trouble shout “Mayday”? Sign up at rosemaryconley.com

Tonight’s early fitness challenge: Walk around your room with knees high x 2. Then walk with big steps as you go x 2. Lastly, walk around once more on tip toes! Great for stamina and leg strength!

Tonight’s fitness challenge: sit to stand: 10 from your sofa, arms across chest. Then repeat x 10 but lower to sit in 3 stages. Finally, repeat x 10 to sit in 3 stages but only touch butt to seat, not actually sit. Fantastic for strengthening quads and glutes.

Tonight’s fitness challenge: let’s do press-ups! Easy: place hands on a worktop, feet a step back, core tight, back flat. Do 10 press ups. Medium: on all 4s. Knees behind hips, core tight, dip x 10 Tough: legs straight, behind you, do full press ups x 10. For all, do x 10 p/ups!

Tonight’s early 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 strengthening muscles, tendons and ligaments in our ankles and knees to help them stay stable and strong.

Tonight’s late fitness challenge: go for a 30 minute walk tomorrow. It is the best way to start the day! Great for legs, stamina, heart and soul!

Tonight’s fitness challenge: Stand up and sit down from the sofa or chair x 30 consecutively. Place hands in a cross against chest, hold core super tight as you sit and stand. To work your butt, clench glutes each time you stand. Brill for strengthening quads and glutes.

Every Friday at 4.00pm I share my email Newsletter. This week I investigate Statins, fitness expert Mary looks at cataracts and how to keep our eyes healthy, and we discover that this week in April has historically included many notable events! Sign up at rosemaryconley.com

Tonight’s fitness challenge: sit on the floor, (or sofa/bed) knees bent, arms outstretched in front. With core tight, slowly uncurl your back toward the floor without lying down. Slowly curl up again. X 8. Rest and repeat twice more x 8. Amazing for toning abs and core.

Tonight’s fitness challenge: get on the floor on all 4s. Core tight, head down, raise R straight leg and L arm in line with back. Alternate leg/arm x 4 each. Rest and repeat twice more. Fab for core and balance, strength and control.

Tonight’s fitness challenge: stand behind a dining chair, hold on with both hands, core tight, raise and lower, one leg very straight, slowly behind you x 8. Then repeat with other leg. Repeat both x 3 Next, raise and lower leg out to side slowly X 8 each leg x 3 sets.

Tonight’s fitness challenge: Walk up and down stairs x 5 consecutively. No stairs? March on the spot with knees high. Fab for stamina and legs and butt.

Tonight’s fitness challenge: Lie on back, core tight,bend knees,raise arms straight up toward ceiling. Easy: lower L foot to floor and R arm back above head. Return. Bend R leg, lift arm up straight. Repeat alt leg/arm x 4 each. Hard: straight legs over hips. Repeat exercise x2

Every Friday at 4.00pm I share my email Newsletter. This week I examine why we don’t always lose weight even if we’ve been really good all week. Mary talks about oral hygiene and our recipe is a delicious Strawberry and Rhubarb Muesli Crumble. Sign up at rosemaryconley.com

Tonight’s fitness challenge: Lie on your front, legs outstretched behind you, toes on floor. Hold core tight, raise head and shoulders and do the breast stroke with arms x 5. Rest and repeat twice more. Fantastic for strengthening arms, shoulders, back and core. Take it steady.