Standing on your right leg, with left leg raised off the ground, squat as if sitting in a low chair. Slowly rise and repeat 10 times. Swap legs.
With feet hip-width apart, hold light weights at shoulder level. Lower down as though sitting in a chair. Push up. Repeat 10 times.
Hold weights with arms outstretched; lower towards chest. Push left dumbbell up, then lower to starting position. Swap arms. Repeat 10 times.
Lying on your left side, place your left elbow beneath you as support and your right hand on your hip. Place your right ankle on top of your left so you form a straight line. Lift your mid-section off the ground using your core muscles, holding for 15 seconds. Slowly lower and repeat 3 times.
In a standing position, start marching on the spot. Increase pace; raise knees so they are level with hips and swing arms with power. March for 2 minutes, building to 4 minutes.
Standing with arms outstretched, take one explosive jump off the ground. Tuck feet under your glutes and land with soft knees. Repeat 15 times.
In a standing position with light weights, tip body forward and extend right leg back to balance. Keeping left knee slightly bent and body parallel to the ground, slowly push your hands toward the ground. Bend arms at elbow and lower. Repeat 15 times.