Cardio Workout

• Stand with your legs bent, feet hip-width apart, with your hands on your thighs.
• Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.
• To dial up the intensity, start in a lower squat position and hold some weights close your chest.

• Stand straight, with your arms by your side and knees slightly bent.
• Jump up, extending your arms and legs out into a star shape in the air.
• Land softly, with your knees together and hands by your side.
• Try to keep your abs and back straight throughout

• Step your right leg behind you and swing both arms forward, then repeat with the opposite leg in a continuous rhythm.
• Keep your head straight by looking forward, and ensure your hips and shoulders remain facing forward.
• To really feel the burn, switch legs by jumping instead of stepping, keeping your back heel off the floor at all times. This is known as a spotty dog!

• Start from a standing position, and drop into a squat with your hands on the ground.
• Keep your hands on the ground, and kick your feet back into the push up position.
• Jump your feet back into the squat position
• Jump up from the squat, extending your arms straight above your head.
• Drop back into the squat and repeat.

  

  

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Muscle Workout

• Place your hands directly under your shoulders, with your arms fully extended. Your palms should be flat against the floor, with your fingers pointing straight ahead.
• Keep your legs straight and your knees off the floor, with your toes bent.
• Bend your arms at the elbows, and lower your body until your chest is around 5cm from the floor.
• Push back up and repeat.

• Sit on the floor with your knees bent, and your feet on the floor, pointing forwards.
• Place your hands on the floor behind you, with your fingers pointing towards your body
• Using your arms, lift your hips off the floor.
• Bend your elbows and lower your body close to the floor
• Push back up without locking your elbows

• From a standing position, put your right foot forward.
• Run the resistance band under the right foot and hold each end.
• Step your left foot behind you, with your toes bent.
• Drop your body into a lunge, whilst raising your arms as high as you can. Slowly lower them after a few seconds.
• Repeat with the routine with your left side.

• Stand straight with your feet hip-width apart. Run the resistance band under both feet, and hold each end with your hands.
• Keep your stomach flat, and hold the band with your arms straight & by your sides. Your palms should be facing out.
• Slowly bend your arms up from the elbow, raising your fists towards your shoulders. Keep your elbows tucked in. Slowly lower your arms back to their starting position.

• Lie down on your back, with your knees bent and hands behind your head.
• Keep your lower back against the floor, and raise your shoulder blades no more than 7.5cm off the floor. Then slowly lower down.
• Avoid tucking your neck into your chest, and use your stomach muscles to lift your body. Don’t force your neck up with your hands!