Gregg’s body workout

Week 4

Do each exercise for 30 seconds, with a 30-second break in between. Always warm up and cool down. See mirror.co.uk/getfitathomewithgreggwallace or Gregg’s Instagram @greggawallace

Warm-up

Cushion Wide Stance Windmill

Stand with your feet shoulder-width apart and hold a cushion in front of you, below your waist. In a clockwise motion, keeping your arms as straight as you can, hold the cushion and rotate your arms full circle.

5 exercise circuit

Now do the workout below, with 30 seconds on, 30 seconds off. Rest for one minute then repeat.

CHAIR SQUAT WITH ARM CIRCLE

With a chair behind you, squat down so your bottom just touches it. As you rise, bring your arms above your head.

WALKOUT INTO PLANK

Bend from the waist and put both hands on the floor in front of you. Walk your hands out until you can rest on your forearms.

GORILLA ROW WITH CANS

Stand up straight and bend from the waist to pick up the can. Hinging at the elbow, bring it to your ribs. Put it down and repeat with other hand. Repeat for 30 seconds.

BACK LUNGE AND KNEE DRIVE

With feet shoulder-width apart, step back and bring your knee as close to the floor as you can. Then bring it up high in front of you, aiming for your chest. Swap legs, and repeat. Stretch

PLANK WITH SLIDE AND TAP

In a plank position, move your right foot to the right. Touch your right shoulder with your left hand. Swap and repeat.

HAMSTRING STRETCH

On hands and knees, place your right foot outside your right hand. With fingers touching the floor, stretch your right leg out and point your toes up. Repeat on the left leg.

LAYING KNEE ROLLS

Lay flat on your back with your arms spread out to the side for support. Bring your knees up then roll them from side to side, twisting at the hip.