1. Shoulder push-up

5 repetitions  each leg

  1. 1.

    Stand with feet hip width
  2. 2.

    Tip forward at hips, bending at knees until you can place both 
    hands on floor in front of feet
  3. 3.

    Walk your hands out and away from your feet until your body 
    is in an upside­down 'V' position
  4. 4.

    Press your chest back towards your thighs
  5. 5.

    Extend your left leg straight up towards the ceiling
  6. 6.

    Bending both elbows, bring your head toward the ground 
    (keeping chin into your chest)
  7. 7.

    Press away from the floor and straighten your arms

2. Press and plank

10-­15 repetitions  each side

  1. 1.

    Start in a modified side­plank, knees bent
  2. 2.

    Hold a filled water bottle in your right hand, right elbow bent 
    and weight resting against your forearm
  3. 3.

    Lift your hips so your body is straight from knees to shoulders, 
    pressing water bottle up to the ceiling

3. Dips on floor/bench

10-­15  repetitions

  1. 1.

    Position hands and feet shoulder­width apart on the floor/bench
  2. 2.

    Straighten arms, lifting your hips off the ground
  3. 3.

    Bend elbows until 90 degrees, lowering body toward floor
  4. 4.

    Push straight back up to the starting position

4. Plank push-ups

10-­15  repetitions

  1. 1.

    Start in a plank position
  2. 2.

    Place down one hand at a time to lift up into a push­up position
  3. 3.

    Keep back straight and core tight
  4. 4.

    Move one arm at a time back into the plank position
  5. 5.

    Repeat, alternating arms

5. Rows

10-15 repetitions

  1. 1.

    Hold a water bottle or weight in each hand
  2. 2.

    Tip forward at hips, keeping back straight and core muscles tight
  3. 3.

    Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. 4.

    To progress this exercise, aim to complete standing on one leg

6. Backward lunge with front kick

10-15 repetitions each side

  1. 1.

    Start with feet together
  2. 2.

    Step back with one foot to complete a lunge
  3. 3.

    Step back toward starting position, swinging your leg through to complete a kick
  4. 4.

    Return to starting position and repeat

7. Lunge with twist

10-15 repetitions each leg

  1. 1.

    Complete a lunge, bending at both knees to lower downwards
  2. 2.

    Your knees should not pass over your toes
  3. 3.

    Whilst in the downward lunge and with abdominal muscles tightened, complete a gentle twist to either side (optional: holding a weight in hands)
  4. 4.

    Keep knees bent at 90 degrees, before returning to the starting position

8. Single leg deadlift

10-15 repetitions each leg

  1. 1.

    Stand with feet together
  2. 2.

    Lift the right leg, and lower the arms and torso while raising the right leg behind the body
  3. 3.

    Keep the left knee slightly bent
  4. 4.

    Raise the torso while lowering the right leg

9. Lunge with bicep curl

20-30 repetitions each leg

  1. 1.

    Hold a weight/water bottle in each hand
  2. 2.

    Step forward to complete a lunge, bending at your knees to lower downward
  3. 3.

    Do not let your knees pass over your toes
  4. 4.

    When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. 5.

    Lower weights back down again and step back to the starting position
  6. 6.

    Repeat alternating legs

10. Three way crunches

8-10 repetitions of entire sequence

  1. 1.

    Lie on back, knees bent and feet hooked over each other
  2. 2.

    Perform a sequence of 3 crunches: firstly crunch to bring right elbow toward left knee, secondly crunch straight upwards, finally crunch to bring left elbow toward right knee
  3. 3.

    Repeat this sequence