A/02 ROTATIONAL PRESS-UP 8 REPS EACH SIDE

Muscles worked

Adding a twist challenges your core, roping in extra muscle around your middle to burn through body fat. Start in a regular press-up position and bend your elbows to lower towards the floor (A). Straighten to push up, raise your right arm and reach towards the ceiling (B). Hold for a beat, then slowly lower to the start position. That’s 1 rep. Alternate sides each time.

Circuit B places greater demands on your balance, calling your stabilising muscles into action and shedding extra weight. Stand with your feet at hip width (A). Raise your hands and take a big step back with your right foot, bending your left knee until your thigh is parallel to the floor (B). Your back should stay straight. Step forward into the starting position and repeat the lunge, switching legs with each rep.

Your triceps are the largest muscles in your arms and elevating your feet places more strain on them, which keeps your heart rate high. Place your hands together (A) – this directs the load away from your pectorals. Lower until your chest is almost touching the floor (B), then straighten your arms forcefully to return. Finish 15 reps, even if you take a break. Rest up, then start again at B/01.

A gentle finisher, so you’ll feel ready for the repeat. Cross the band in the same position as last time (A). Keeping your arms straight, raise them until they’re at 90 degrees to the ground and form a T (B). Slowly lower to the start position. Enjoy your 2-min breather, then do another 8 ab snails. When you’ve been through both moves twice, it’s time for the final – and special – part of the workout...