Alternating back lunges
Facing away from a chair or bench, place your palms shoulder distance apart. Lower yourself towards the floor keeping your body close to the chair or bench. Stop when your upper arms are parallel to the floor and return back to the starting position.
Front plank
Start lying on your stomach, with elbows aligned under shoulders and forearms on the ground. Keeping your body nice and straight, lift your body up on to your forearms. Keep your back flat, pulling your belly button into your spine. Hold in position for the duration of the interval. FLEXIBILITY: A workout doesn’t need to be rigorous and confined to a gym. Start standing upright
Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight.
Make sure your knee is behind your toes on your left leg.
Lower your right knee until it almost touches the floor and your left thigh is parallel with the floor.
As you lunge back, rotate your torso over your front leg.
Return to the start position and repeat with the other leg.
Push ups
Place your palms just wider than shoulder-width apart.
Lift your body into plank position either up on your toes or drop your knees if you need to.
Keeping your back straight, lower your chest towards the floor.
Stop when your upper arms are parallel to the floor and return back to the starting position