MEDIUM IMPACT

WALKING LUNGE

Stand with feet together and take a big step forward with your right foot, bending at the knees until thigh is nearly parallel with floor, lifting arms. Step left foot next to the right; lower arms. Repeat on opposite side. Continue alternating.

PUSH-UP

Stand at a sturdy hiphigh surface with feet hip-width apart. Place hands on surface, wrists under shoulders. Walk feet back until body forms a straight line. Contract core to keep hips from sagging. Lower chest toward surface. Return to the start; repeat.

BURPEE

Stand in front of a sturdy hip-high surface, feet hipwidth apart. Place hands on surface shoulder-width apart. Moving quick as you can, walk right foot back, then left, until body is extended and you’re supported by hands and feet. Reverse, walking your left then right foot back to start. Stand, extend your arms overhead, and repeat.

BEAR CRAWL

Get on all fours. Crawl forward, moving opposite knee with opposite elbow as you go. Remember to breathe!

KNEE PLANK AND TAPS

Get in Knee Plank position, as in Level One. Contract your core and tap right hand to left shoulder. Return to start and repeat, with left hand tapping right shoulder. Alternate.

BIRD DOG

On hands and knees, extend left leg and right arm. Keep your hips and shoulders square, back straight. Hold for 3 seconds. Return to start; repeat on other side. Alternate.

How often? General guidelines recommend at least two days a week (ideally three) to maximise the benefits of strength training, which include building bone density and lowering body fat.