Solo boxing Lean back, putting weight on your right leg. Punch with your right hand, then your left. Continue for one minute. Rest for 30 seconds. Repeat, shifting your weight to your left leg.
Quad stretch In a lunging position, slowly push your pelvis downward and forward until you feel a stretch in the front of the thigh. Hold for 30 seconds. Repeat on the other side.
Pendulum jumps Standing with feet hip-width apart, swing your left foot out to the side while your body leans to the centre. In a fluid motion, repeat with your right foot. Repeat 20 times.
Side kicks Standing with legs hip-width apart, raise your left leg and pivot on the ball of your right foot. Kick out to the left of your body. Repeat 10 times then swap to the right side.
Jumping lunges Lunge down with your left leg and in one swift, controlled movement, jump up and switch leg positions. Repeat 20 times. Build up to continuous jumping lunges for 2 minutes.
High knees warm-up From a standing position jump up, lifting your right knee so it rises above your hip. Use your arms to lift you higher. Repeat with your left knee. Repeat 10 times each side.
Squats Position legs slightly wider than hip-width apart. With hands above head, sit in a squatting position, knees close to a 90-degree angle. Hold then slowly rise. Repeat 15 times.
Punch & lunge From a standing position, lunge with your right leg, lowering left knee. Hold and punch with right arm. Return to starting position. Repeat with left leg. Repeat five times.
Crouch & jump Jump as high as possible, reaching your hands up above your head. Land and crouch so your hands touch the ground. Repeat the exercise in one fluid motion. Repeat 10 times.
High-knee march
In a standing position, start marching on the spot. To increase your heart rate, bring your knees up so they are in line with your hips and use your arms to accelerate the pace. Continue for 90 seconds.
Steady… Visualise a point on the floor as a target for where you want to jump. Bend your knees while bringing your hands above your head in one quick motion.
Front kicks Standing with legs hip-width apart and slightly bent, raise your left leg and kick forward while leaning back. Repeat 10 times before swapping to the other side.
Walking lunges Stride forward with your left foot, left thigh parallel to the ground. Lower your right knee towards the floor. Push off your back foot and step into a standing position. Repeat 20 times
Skipping sprints Skip at a fast pace for 3 minutes. Rest for 30 seconds. Continue at a fast pace for 3 minutes. As your fitness increases, try to skip as fast as you can for 6 minutes, without a break.
Jump Jump forward as far as you can, using your legs as a spring and bringing your arms down. Return to initial position and repeat 10 times.
Ready… In a standing position, with room to jump forward, hold your head high and keep your core strong. Bring your hands by your side and keep your knees soft.
Skipping warm-up Skip at a slow, steady pace for 1 minute. Rest for 30 seconds. Skip at a medium pace for 1 minute. Rest for 30 seconds. Finish by skipping at a fast pace for 1 minute.
Side reach Standing with legs hip-width apart, tap your left foot out to the side, arms reaching above and to the right. Repeat in the opposite direction. Repeat 25 times.
