So, you've already done The Robot, The Overhead Bean, The Behind-Your-Back Bean and Double Tin moves right?

Time to join BBC 6 Music's Chris Hawkins to complete the week of Make Your Move challenges with some chair dips.....

If you want to find out about the other exercises you can find them here - and don't forget that Mary Ann Hobbs will be encouraging you to take a hike on her BBC 6 Music show at the weekend.  

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Dan Evans' Citi Open run has come to an end after the British number four lost in straight sets to sixth seed Jack Sock in Washington.

The 26-year-old world number 82 defeated Benjamin Becker and Grigor Dimitrov in previous rounds but was soon 5-0 down to the world number 26.

Evans improved in the second set and had a set point on the American's serve at 5-4, but could not convert it.

He was then broken by Sock, who served out for a 6-1 7-5 victory in 76 minutes.

Simon Stone
BBC Sport in Shanghai

Not long now to Manchester United's first tour game in Shanghai (their game with Borussia Dortmund kicks off at 13:00 BST).

It will be interesting to see if new manager Jose Mourinho sticks to his plan of not picking the players who were at Euro 2016.

In training last night, Wayne Rooney and Chris Smalling worked separately, suggesting they will not be involved.

But striker Marcus Rashford, who only made a couple of substitute appearances in France, was involved.

Rashford has advanced to 19, the number reshuffle United announced on Thursday.

The club were mindful shirts will be bought in big numbers and wanted to confirm Zlatan Ibrahimovic is now 9, with Antony Martial taking the 11 shirt.

Adnan Januzaj has gone from 11 to 15.

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American duo Stephen Kaplan and Jason Levien have been speaking for the first time since completing their takeover of Swansea City.

In an open letter to the club's fans, the pair wrote:, external "A number of people have asked us why the Premier League and why Swansea City? Quite simply we believe the Premier League is the greatest football league in the world.

 "Premier League matches are always high drama, where it feels as if anything can happen - and often does! We are blessed to have an opportunity to be owners in such an amazing league."

Alex Shcnopple: Steve Evans did fab to rise Rotherham from League Two to the Championship. Said he'd never go to Leeds, then left for Leeds, leaving RUFC in danger :/

Jake Morgan: I'm not a fan of either, but the whole Pompey - Saints - Pompey saga with Harry Redknapp was a bit of a debacle. 

James: Burnley moving along well in the Premier League under Owen Coyle to a nosedive to relegation under Brian Laws. Bolton under Coyle stayed up

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Anyone for cricket? England face Pakistan in the second Test at Old Trafford from 11:00 BST with Alastair Cook's side hoping they can bounce straight back from a first Test defeat.

You can follow all the action with our live text commentary here.

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Geraint Thomas' Tour de France predictions have been just about on the money so far, and the Team Sky rider is back with some insight as to what is in store on stage 19.

The riders face plenty of climbs on the 90.7-mile route from Albertville to Saint-Gervais Mont Blanc.

"This is a dangerous stage," said Thomas. "There will be a strong breakaway on that first climb and if the team of the yellow jersey wearer are having a bad day, their leader could easily be isolated, as happened to Chris Froome on stage nine in 2013."

Read more here.

Russian athlete Sergey Shubenkov, the reigning 110m hurdles world champion, says "no-one cares my career is ruined".

The Court of Arbitration for Sport has upheld a ban imposed by the IAAF, the Athletics world governing body, on Russian track and field athletes competing at this summer's Olympics.

"People who have been taking drugs should be punished and I have no tolerance for them, but I am punished and I am a clean athlete," added the 25-year-old.

Shubenkov also revealed he has submitted an application to compete in Rio as a neutral athlete but his request was denied.

Click here for the best of 5 live's sport coverage, insight and analysis.  

Borussia Dortmund boss Thomas Tuchel is looking forward to meeting up with Henrikh Mkhitaryan, who left his side for Manchester United this summer.

The clubs meet in a Shanghai friendly at 13:00 BST today.

"We have already written to each other. I am really looking forward to seeing him again and to taking his arm. 

"He is and remains a champion and played a huge role in our excellent season. 

"Transfers between clubs should not be taken personally. It is about financial things and sporting challenges. I don't have any regrets, even if I would have loved to have seen him pull on a yellow kit."   

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Want to take a quiz on Sam Allardyce? Then it's CBBC to the rescue. Have a go here.

Image source, .

Image source, Getty Images

England twice beat hosts United States to top pool B on day one of the UL International Crown in Chicago.

Holly Clyburn and Jodi Ewart Shadoff defeated Cristie Kerr and Lexi Thompson - the world number four - 2&1.

Then Charley Hull and Melissa Reid beat Gerina Piller and world number eight Stacy Lewis by the same score in the eight-team tournament.

"I just love playing in this kind of environment, especially when you are a bit of an underdog," Hull said.

Kewilo: Spurs nosedived after Redknapp's departure. No thanks to English FA, too, for the turmoil created by their secretive ways.  

Sean West: When Paul Lambert left Colchester to join Norwich was pretty tough, especially after we had just beat the Canaries 7-1!  

Following the Court of Arbitration for Sport’s (CAS) verdict to uphold the ban on Russian athletes competing at Rio 2016, Darren Campbell believes any other verdict would have seen the 'death' of the Olympics.

Briton Campbell, who won a gold medal in the 4x100m relay in the 2004 Athens Games, said: "This [verdict] is the rebirth of the Olympics. It's such a landmark statement that allows us to move forward. It allows us to go and be inspired by the pictures we'll see at the Olympic Games."

Click here for the best of 5 live's sport coverage, insight and analysis.

It's that time of the year when clubs are unveiling their latest kit offerings for the season ahead, and Norwich City have joined the party by offering up this colourful number for their third strip...

BBC World Service

On this week's World Football Show, Uefa vice-president Michael van Praag discusses his bid for the top job, Venezia FC owner Joe Tacopina outlines his vision for football in Venice. And we remember the North Korean team which caused one of the biggest World Cup upsets by defeating Italy 50 years ago.  

Download - or just listen to - the show here.

Image source, Reuters

Image source, Getty Images

England captain Alastair Cook said he was surprised by the row over the decision to omit seamer James Anderson for the first-Test defeat by Pakistan. 

Anderson, 33, believed he was fit after a shoulder injury but the England selectors were unwilling to risk him. 

"If we'd won, that story wouldn't have blown up like it has," said Cook. 

The second Test begins today at Old Trafford.

Former Football Association director David Davies believes Sir Alex Ferguson has influenced the appointment of Sam Allardyce as the new England manager, because of his relationship with former Manchester United chief executive David Gill.

Click here for the best of 5 live's sport coverage, insight and analysis.