1. Superman

  1. 1.

    Start on your hands and knees, with back straight and core 
    muscles tight
  2. 2.

    Keep hips low, simultaneously raise your right arm and left 
    leg straightening at your elbow and knee
  3. 3.

    Pause then lower to the starting position before alternating 
    sides

2. Push ups on bench/wall/floor

10-­15  repetitions

  1. 1.

    Position hands shoulder width apart on floor, knees bent, legs crossed
  2. 2.

    Bending at elbows, lower yourself down 
  3. 3.

    Keep back straight and core engaged
  4. 4.

    Push back away from the wall straightening elbows 

3. Three way arms

10-­15  repetitions

  1. 1.

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

    Perform a front raise, keeping elbows straight to lift wrists to shoulder height in front of your body
  3. 3.

    Perform a lateral raise, keeping elbows straight to lift wrists to shoulder height to the side of your body
  4. 4.

    Perform a shoulder press, extending elbows to push weights above head

4. 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

5. Dips on floor/bench

10-­15  repetitions

  1. 1.

    Position hands and feet shoulder-­width apart on the floor/bench 
    with bent knees 
  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

6. Squat floor reach

10-15 repetitions each leg

  1. 1.

    Stand feet hip-width apart and arms by sides
  2. 2.

    Bend left knee, lifting foot behind you
  3. 3.

    Squat down and raise right arm out to the side at shoulder height
  4. 4.

    Reach left hand down across body, touching the floor outside your right foot

7. Squat reach and jump

10-15 repetitions

  1. 1.

    Feet shoulder-width, perform a squat, bending at the knees to lower downwards
  2. 2.

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

    Immediately jump back up again, reaching arms overhead

8. Side lunges

10-15 repetitions each leg

  1. 1.

    Step out to the side, keeping toes pointing forward
  2. 2.

    Complete a lunge, bending at the knee to lower downwards
  3. 3.

    Your knees should not pass over your toes
  4. 4.

    Step back to starting position to repeat to the opposite side

9. 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

10. Sprinter sit-up

10-15 repetitions each side

  1. 1.

    Lie on back with the legs straight and arms by your side, elbows bent at a 90-degree angle
  2. 2.

    Sit up, bringing the left knee toward the right elbow
  3. 3.

    Lower back down to starting position