IF YOU DO ONE THING TODAY...

DO A COMPASS POINT LUNGE

A LUNGE may look simple, but it is a movement that requires some co-ordination and balance, as well as strength and stability in the core and through the glutes, quads and hamstrings.

If you’ve got time for only one exercise, this version – called a compass point lunge – is a great all-in-one workout. Start by taking a big step forward with your right leg. While keeping your back straight and thinking yourself tall through the spine, drop down by flexing at the knees into a lunge. Drop down until your back knee is about an inch off the ground – the challenge is not to let it touch the floor. Stay balanced by keeping your right knee from drifting forward over your toes. Keep it in line with your ankle, and make sure the drop is down, not forwards. With your back still straight from hip to shoulder, push yourself up through your right heel and return to your start position with your feet at shoulder width. Now begin the compass move: imagine you are performing this lunge routine standing in the middle of a compass. Pick a direction, maybe south west or north east. With your chest still facing forward, take a step out in the direction of choice but without turning that way. Ensure your chest still faces forwards. For example, when lunging east or west, take a step out to the side. When lunging south, south-east or south-west, take a step back. Start with five different ‘directions’, then rest for 60 seconds. Do three sets, either repeating the same ‘journey’ or picking new compass points.