Get outdoors and press on with this bench workout

12-20 reps each exercise and do two to three rounds

Step up knee up - Lift your right foot up on the bench, step up on to the bench and lift your left knee up high. Step down and repeat 12-20 times. Then, repeat on the left side.

Press up - One hand wider than shoulders, elbows bending at about a 45-degree angle away from the body. Keep your body straight, tummy in as you lower yourself down to touch your nose to the bench or floor. Easier - hands on the bench. Harder - feet on the bench and hands on the ground.

Side lunge - Face the bench, turn to the right and place left foot on the bench. Right foot turned out to one o’clock. Bend the right knee, keeping your head and chest up with weight in the middle of your foot, aiming for a flat thigh then straighten the knee for 12-20 reps. Repeat on other side, left foot pointing to 11 o’clock.

Tricep dip - Sitting on the bench, hands beside your hips with fingers facing forwards. Hold on to the bench, slide your bottom forward and bend the elbow to make a 90-degree angle. Your back should brush against the bench. Easier - legs bent at 90 degrees. Harder - legs straight

Squat jump - Stand in front of the bench, heels just wider than shoulders and knees and toes turned out to five to one on a clock. Bend at the knees, keeping the weight in the middle of the feet, head and chest up, tap your bottom and stand up straight. Easier - squat as above. Harder add a jump to stand.

Plank shoulder taps - Place your hands on the bench, close together and your feet behind you wider than shoulders. Aim to have your shoulders and wrists in line, a straight back with tummy pulled in. Slowly, tap shoulder with opposite hand. Tap left and right is one rep. Easier - as above. Harder - feet on bench.