Perform each exercise, one after the other, with little to no rest. Rest for one to two minutes between rounds. Repeat twice.
Warm up: 4 minutes skipping or high knees.
Star Jump Floor Touches -1 minute
Jump out into a star jump, keeping your core engaged and take a deep breath.
As opposed to jumping back in, aim to land on the floor, almost in a squat position (keeping your core engaged and knees in line with your feet), using one hand to touch the floor – exhale at this point.
Then, jump straight back into a star jump and repeat the landing into a squat position, touching the
floor with the other hand.
Bicycles -1 minute
Lie on your back. Take a deep breath in and as you exhale, draw your core muscles in and up, tilting your pelvis forward slightly so that your lower back is firmly planted on the mat. You should work towards keeping your core engaged in this manner and being able to inhale and exhale throughout the bicycle crunch.
Place your hands either side of your head, elbows parallel to your shoulders. Lift your legs up into table top position (I should be able to balance a tray on your shins!) and toes pointing forwards.
Take your right elbow towards your left knee and let your head rotate to look left too; at the same time, extend your right leg out into a straight line keeping your core engaged at all times.
Continue repeating on alternating sides until the set is complete. Ensure your core remains engaged and you inhale as you return to centre and exhale as you move into the crunch. (tip: pause for a couple of seconds when in the crunch with your leg extended to engage those muscles a little more!).
Dumbbell Squat into Shoulder Press -1 minute
Hold both hands with dumbbells close to your chest with your legs hip-width apart and core engaged.
Descend by flexing the knees, as if you are sitting back on a chair. Keep your chest up and knees inline with your feet. It is ok, depending on mobility if you bend forwards a little, as long as it does not cause pain in your back.
As you stand back up, push both dumbbells up over your head in a semi circle motion. Bring your hands back to your chest and repeat the move until you have completed the set.
Standing Straight Leg Kick Back -1 minute (30 seconds on each side)
Standing straight, core engaged. place your hands on your hips.
Kick one leg back to the point where you feel a slight engagement between your glutes and hamstrings – don’t forget to squeeze those glutes!
Try not to arch your back and ensure you maintain a straight back for the entire move.
Jumping Squat -1 minute
Place feet just over hip distance apart. Keep your knees inline with your toes and squat down as if you were to sit on a chair. Aim to get your glutes parallel to your knees (or squat as low as you can go!)
Core engaged, exhale and jump up, straightening your legs.
Return straight into a squat position and repeat this explosive move.
NB: if the jump causes any pain, perform bodyweight squats with no jump.
Alternating Lying Leg Raise -1 minute
Lying flat on your back (slight gap between your lower back and the floor), engage your core and aim to keep it engaged throughout the movement to prevent any doming and back ache.
As you exhale, lift both legs into the air to form a 90 degree angle, or as if you have hit 3pm on the clock!
Core engaged, take a deep breath. As you exhale lower one foot to the floor keeping your leg straight and toes pointing forward.
Bring this leg back up and alternate with your other leg.