Do two sets of seven minutes, with a one-minute break
BURPEE AND TUCK JUMP Targets: Full body Do 10 reps From a low squat, place your hands on the floor, jump back to high plank and do one push-up (A). Return to high plank, jump your feet to your hands and stand up in a squat. Jump as high as you can, raising your knees up (B).
SKIPPING Targets: Legs, glutes Do 60 seconds Keep your feet together and try to keep your elbows close to your sides the whole time.
WEIGHTED SQUAT Targets: Quads, glutes, calves, hip flexors Do 15 reps Hold a dumbbell with both hands, feet slightly wider than hip-width apart (A). Keeping your chest upright, slowly lower your bum back and down (B). Push back up through both heels to straighten your legs.
BOX JUMP Targets Legs Do 10 reps With feet hip-width apart, squat (A), then push through both heels and jump up onto a box or step (B), landing in a squat. Straighten, then step back down. That’s one rep.