Front kick plank
  1. Begin with feet together and the arms up in a defensive position
  2. Bring the right knee up and kick outwards
  3. Balancing on the left leg, bring the right leg back behind you, hands to the floor
  4. Bring the left foot next to the right into a plank, holding briefly
  5. Step the left foot forward into a lunge, stand up and again kick with the right leg
  6. Continue with your front kick planks on the same leg

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.