You can use this programme however you wish. The upper back activators is useful as a warm up. We recommend that you use 0.5kg – 1kg weights to tone up without adding bulk. If you do not have hand weights you can use water bottles or cans you have in your pantry however if you do this you must ensure that both items are the same weight to avoid creating imbalances. The standing series is more challenging than the lying down one, however it is easier to maintain proper form using the lying down series.