Whole-body workout

1. Start in a standing position with your feet slightly apart
2. Step out to the side, keeping toes pointing forward
3. Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
4. Push off from your bent leg to return to the starting position and repeat on the opposite side

1. Position hands shoulder width apart on floor, knees bent, ankles crossed
2. Bending at elbows, lower yourself down
3. Keep back straight and core engaged
4. Push back up, straightening elbows. Tip – you can also complete this exercise on a bench or against a wall

1. Start by sitting on the edge of a bench/chair. Position your hands and feet shoulder-­width apart and bend your knees at 90 degrees
2. Straighten your arms, lifting your hips off the bench/chair
3. Bend elbows until 90 degrees, lowering body toward floor
4. Push straight back up to the starting position

1. Start in a modified side ­plank, resting on your left side with knees bent and in line with your hips
2. Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
3. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
4. Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
5. Lower hips back down to ground. Repeat on the opposite side

1. Start on your hands and knees, with your back straight and core muscles activated
2. Keeping your hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee
3. Pause then lower to the starting position before alternating sides

1. Start in a modified side ­plank, knees bent
2. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
3. Lift your hips so your body is straight from knees to shoulders, pressing water bottle up to the ceiling
4. Lower hips back down to ground. Repeat on the opposite side

1. Stand in front of chair
2. Slowly squat down until your bottom gently touches the chair
3. Your knee should not pass over your toe
4. Pause for 1 second and then slowly come back up again.