6.05am Jump Start

BEDROOM WORKOUT

If you didn’t drop off until late, you won’t make your 6am gym session. Instead, try this short workout from PT Ollie Lawrence, modelled on one favoured by famous sleep-dodger Arnold Schwarzenegger. It’ll shunt blood around your body, flooding your system with oxygen and endorphins.

01\ STRETCH IT OUT

Slip from the sheets into a low lunge, with your rear shin on the floor ( Push your hips forward until you feel a stretch in your quads ( Hold for 30sec, then swap legs. While you’re at it, check your phone. Its blue light will wake up your brain.

02\ GRADUAL AWAKENING

In a press-up position ( A), slowly lower to the count of eight for maximum time under tension ( B). Drive back up until your arms are straight, then do 11 more reps. You shouldn’t be feeling sleepy any more.

03\ DECAF DRAGON FLAG

This is the ‘light’ version of a hardcore abs move. Lie down, kick your feet up ( A), then crunch your abs to lift your lower back ( B). Hold for 5sec. Your heart should be a three-espresso drumbeat through all 12 reps.

04\ HOLD THE CEREAL

Stay on the floor, but get into the first part of a press-up. Brace your core and hold for 60sec ( A), then bring alternate knees to your elbows as many times as you can ( B). Focus on breakfast to numb the pain.

05\ WIDE ( AWAKE) SQUATS

Stand in the middle of the room with arms out ( then squat (no, not into bed), keeping your back straight ( B). Pause at the bottom then drive back up. There’s just 11 reps between you and an energised go- getter.