Power lunges
Step forward, bending your right knee. Using your front leg, push back up to starting position. Repeat 10 times and swap legs.
The plank
Starting on a mat lying face down, place your forearms and elbows underneath your chest with your palms flat on the mat. Push up off the ground onto your toes and rest on your forearms. Avoid letting your pelvis drop towards the floor by keep your abdominal muscles tight and your back in a straight line from head to heels. Hold for 20 seconds.
Side lifts
Lying on a mat on your left side, place your left hand behind your head. Bend your knees so they are at a 90-degree angle. Using your core, lift your chest off the ground, being mindful not to twist to the front, and reach your right arm above your hips. Hold and lower. Repeat 15 times. Swap to your right side and repeat the exercise 3 times.
Basic punches
Standing in a lunge position, hold your hands in to your chest. Punch out in a steady movement for 30 seconds. Repeat 3 times.
One-legged squats
With legs hip-width apart, squat on your left leg, lifting your right knee so your right foot is behind you. Rise. Repeat 10 times. Swap sides.
Glute squeezes
Lie down with feet resting on a stool. Squeeze your glutes and lift your hips off the floor. Hold for 3 seconds. Lower. Repeat 20 times.
