WORK IT LIKE A VIKING

Do each exercise for 30 seconds with a 15-second rest in between each one. Repeat five times.

RAISED PLANK

Start in a plank position on your forearms, with your shoulders straight above the elbows and hands out in front. Your legs should be hip-width apart. Tuck your pelvis under and engage your core – it should feel like it’s on fire! Slowly put one hand onto the ground just below your shoulder, then the other and lift yourself up, so that you are leaning on both hands. Try not to shift your body weight and keep your hips level and still. Then return to resting on your forearms. You should do this exercise slowly and controlled.

KNEELING KICKS

Start in a kneeling position with one leg resting on the floor and the other knee up, with your foot flat on the ground. Place your weight through the heel of the front leg, and use the hamstrings and glutes of that leg to push up. Kick the back leg forward and up. As you kick, lean your torso slightly backwards, which will allow you to get higher. Engage the back muscles of your supporting leg more fully, and go deeper into your core engagement, helping to stabilise and balance yourself. Slowly come back down to that starting position, not letting the lower leg and knee of your back leg touch the floor until you are down. Repeat for 30 seconds on each leg.

CRAWLS

Get into the high plank position. Begin to crawl forward by moving your opposite arm to leg as you move. You should bend your arms and legs as you crawl, but not much, and your steps should be short, as you want to keep that straight line of the body – do not let your bum start to lift up. Keep moving forwards in short, fast steps – six steps forwards before six back. Think Spider-man!

SQUAT JUMPS

Start in a squat position. Deepen the squat a bit, then jump without locking your knees. Land back down into that deep, powerful squat. Power the jump from your hamstrings, glutes and core, engaging the muscles. Keep your torso upright and your shoulders down, and make sure that your knees remain in line with your toes as you land – they should stay facing forward and not curve in. Your heels should root to the ground as you land.

SIDE SQUAT WITH HALF BURPEE

Place an object on the ground as a marker. Stand to the side of the marker with your feet facing forwards and hip-width apart. Squat, then side jump over the marker and land on the other side still in a squat. Place your hands between your legs and jump back with both legs into a high plank position, engaging your core, then quickly jump forwards into the squat. That is one rep.