The drop a dress size workout

Karen's following a whole-body training plan

Zest fitness expert and personal trainer Jane Wake devised this workout to help our summer body challenge candidate Karen Gower in her bid to drop a dress size and wear skinny jeans with confidence.

Read Karen's summer body challenge blog

Jane says, 'Karen needs to follow a whole-body training regime. Under my plan, we'll meet once a week in the park for a run and cross training, doing exercises that keep her heart rate up and maximise tone. Attending my Pilates will help achieve a lean, toned body and tum, and she will need to run on her own two or three times a week too.

'Stick to the plan, and Karen will definitely have a bikini body to be proud of.'

Trainer's tip: Adopt a can-do attitude, it's the first step to getting shape.

These moves all use a resistance band – you can get one for as little as £5 (www.fitness-mad.com).

Want to see the moves in action? Watch the video here

Resistance band row

• Stand with the middle of the band under your right foot, holding each end in either hand.
• Step backwards with your left foot, bend over keeping your back flat until you’re at a 45° angle.
• Pull the band up towards your waist, squeezing your shoulder blades together and bending your elbows behind your back.
• Lower back to the start position and repeat 15 times.

Press and lunge

• Stand with your feet hip-width apart and the middle of the band under your right leg, holding the ends in each hand.
• Step your left leg backwards and lower into a lunge until your right thigh is parallel to the floor and your left knee hovering just above the floor.
• Press your arms directly above your head, until they are straight.
• Lower your arms and rise back up into the start position.
• Aim for 15 reps on each leg.

Squat and rotate

• Attach one end of your band securely to the bottom of a bannister or tree and stand left side on to it, feet slightly wider than hip-width apart, holding the other end of the band in both hands.
• Lower into a squat, weight into your heels and your knees behind your toes.
• As you begin to lift back up, pushing through your heels, pull the band around to your right (like a backhand movement in tennis) Keep your back straight throughout – rotate your waist but don’t lean or bend to the side.
• Lower back down and repeat 15 times before swapping sides.

Overhead extension

• Stand holding one end of the resistance band in your right hand the other firmly held under your left foot.
• Your elbow should be pointing upwards with your hand holding the end of the band just above and behind your shoulder, the band will run up the length of your body behind you. This is your start position.
• Raise your forearm, until your arm is straight and extended above your head. Try not to move the top half of your arm during this move.
• Lower back to the start position. Aim for 8-12 reps, before swapping arms.