Ways with Weights

So step one: get yourself some weights. Kirsch recommends using between 3 and 5kgs dumbbells depending on your strength and fitness level (ELLE loves Tunturi Neoprene Dumbbells, £18.99 for 2kg set, £25.99 for 5kg set, available at amazon.co.uk ). If you can’t get the weights Kirsch explains his alternative, “I believe in integrating fitness into your life no matter the obstacle. If you can’t find hand weights, try using two cans of beans or bottles of water and get to work.”  

Kirsch suggests Tricep Kickbacks for sculpting and toning triceps (the muscles at the back of your upper arms). 'Firstly bend your knees and lean your upper body forward at a 45 degree angle, keeping your elbows close to your body. Keep your elbows in the same position and extend your lower arm forward and then back behind you. Fully contract your tricep muscle. For added burn, rotate your palm up as you extend your tricep forward.'

'Shadow Boxing is great for getting lean, sexy, well-defined arms', says Kirsch. 'Begin by standing with your feet shoulder-width apart, your knees soft (don’t lock your joints) and your core engaged (tummy muscles held firm). Alternate your arms and punch across your body with light weights. Do fifteen repetitions on each side. For upper cuts: bend your arms at 90 degree angles and punch upwards across your chest. Again do this for 15 repetitions and alternate your punches.

Next up: squats with dumbbells – these will help you achieve a toned derrière. 'The key to a successful squat is getting your brain in your backside,' says Kirsch. He explains, 'Concentrate on lifting through your heels, this will ensure maximum butt burn.' Start with your feet shoulder-width apart and a perfectly upright posture and holding light hand weights. Bend at the knees, keeping your weight over your heels until your thighs are parallel to the floor, and hold. Kirsch adds, 'If you want a greater challenge, increase the repetitions and not the weight you are holding.'

Another one for your bottom, Bent Leg Deadlifts. Kirsch says, 'Begin in your regular start position with feet shoulder-width apart and with your dumbbells in hand. Keep your knee joints soft and hinge at the waist, bending your upper body forward, stick your butt out, and extended your arms towards your feet. Lift back up and bring the weights in towards your hips. And repeat.'

Another great way to get to grips with weights is to take part in a class like Body Pump. It’s a 60 minute class using a barbell (one long bar with disk weights at both ends). It targets and tones all major muscles groups with squats, presses, lifts and curls all set to a soundtrack of motivational beats and you can expect to burn an average of 530 calories per class. Body Pump classes can be found at most gyms including Virgin Active (virginactive.co.uk ), Fitness First (fitnessfirst.co.uk ) and David Lloyd (davidlloyd.co.uk ).