STRONG-CORE WORKOUT

Far from being the reserve of elite athletes, a solid core is something everyone can benefit from, providing a stable base for improved strength and performance in all areas of training. For this circuit, perform each movement for 60 seconds, and rest for

1a. Bear Crawl

• From a squatting position, place both hands on the ground. Get up on your toes, so knees are hovering above the ground and your back is flat.

• From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed.

• Next, push back on hands and toes to return to the start.

1b. Medicine Ball Wood Chop

• Begin standing with legs hip-width apart, holding the ball in front of your chest.

• Raise the ball straight above your head, then bring it back down as you squat and tap the ball on the ground to the right of your body.

• Raise back up to the starting position, then complete on the other side.

1c. Plank Pulse

• Begin in a forearm plank position, with your back straight and your bum tucked in.

• Keeping your forearms in position, pulse your body forward so that you are on the tips of your toes and your shoulders are almost above your wrists.

• Pulse back to the starting position and repeat.

1d. Arch Hold Swim

• Lie on your belly and hover your feet and arms slightly off the ground as you tense your abs and glutes.

• From here, bring your hands towards your face, bending your elbows.

• Next, straighten your arms so your hands sweep out on either side, before bringing them back to your face again and back up. (Keep them hovering for the entire movement.)