Make Your Move: Get fit with BBC 6 Music presenters

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Chris Hawkins & Mary Anne Hobbs get fitness tips from personal trainer Martin Cullen

BBC 6 Music are getting behind the Make Your Move campaign and want you to join them.

Early breakfast presenter, Chris Hawkins, and weekend morning DJ, Mary Anne Hobbs, have picked up tips from Make Your Move personal trainer, Martin Cullen, and are encouraging listeners to get a little more healthy. See the week in workouts below.

Monday - The Robot

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Chris shows us how to do The Robot with some help from Martin

This is a great one for your posture as well as toning up your whole arms.

Tuesday - The Overhead Bean Move

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Chris shows us how to do The Overhead Bean Move with some help from Martin

This move particularly works the backs of the arms, also know as the triceps or 'bingo wings'.

Wednesday - The Behind Your Back Bean Move

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Chris Hawkins Behind Your Back beans move

This move will focus on toning your upper arms.

Thursday - Double Tin Move

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Chris Hawkins Double Tin bean move

This move will give you definition in your triceps as well as working your back muscles

Friday - Chair Dips

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Chris Hawkins challenge

This intense and effective isolation exercise will help to develop powerful and defined triceps.

Follow Chris as he and Martin talk you through the moves, or read through the steps on Make Your Move.

Getting involved is easy.....

From Monday to Friday this week (18-22 July), Chris is asking listeners to take on the Breakfast Time Toning challenge during the WorkOUT song at 05:40 BST each day.

This posture-fixing, bingo-wing-busting routine uses baked bean tins from the kitchen cupboard to get your upper body warmed up and ready for the day ahead.

Chris will have demonstrations of each day's routine for you right here - just take a look below for your instructions.

You can play along by using the routine or you can do whatever exercise you want for the duration of the WorkOUT song just as long as you are moving!

Use #MakeYourMove on Twitter, Facebook or Instagram to show us your efforts. Videos or photos are welcome, we just want to see you make your move.

But there is no rest for the wicked (or for folk with good taste in radio).

Over the weekend, Mary Anne is encouraging her listeners to take a hike.

Wherever you are around the UK, Mary Anne wants to see where you are reaping the benefits of a good walk and will be asking for your most scenic pictures and videos from your morning walk.

Happy dog walking is always encouraged.

There will be a short film with everyone's contributions to the Make Your Move campaign, so you might just see yourself on iPlayer if you play along and use #MakeYourMove.

So, get up and get moving with BBC 6 Music this week!