GET FIT FOR 05: DARREN'S DRILL: Darren Grace the Advertiser's very own Mr Motivator. Darren, leisure operations manager at the Swindon Marriott hotel, in Old Town, wants to help all our readers Get Fit For 05. So follow his weekly column and get active.

Right get off your backsides and get to work on the backs of your arms, or should I say 'bingo wings.'

Stand at the bottom of your stairs with your back facing them.

Put your hands, facing forwards, on the second step then from a straight arm position bend your elbows so your bum almost touches the first step.

Straighten your arms again you should feel this working the back of your arm.

Try doing three sets of 12. Okay, now get those baked bean cans out again because we're going to work the shoulders.

With a can in each hand by your thigh place your feet 12 inches apart.

Now raise both arms out sideways until your hands are at shoulder height and lower again.

Once you have tried a few sets of these you can do a similar exercise to work the front of your shoulders. From the same start position do exactly the same but raise your arms forwards until they reach shoulder height and lower again (remember to keep the arms fairly straight).

Finish off your mini workout with some exercises to get your heart pumping.

Try doing some star jumps in front of the TV start with 10, then increase to 20.

Then jog on the spot during the next commercial break and reward yourself by relaxing on the couch.