Illustration by Natasha Tibbott

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Friday: Calves
Stand with your feet shoulder-width apart, and hold dumbbells with arms at your sides; don't lock your elbows. Keeping your chest out, your shoulder blades rolled back and down, and your abdominals tight, exhale as you slowly rise onto your tiptoes. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions (one set), then 12 of the butt exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.