The full-body four
WEEK 1
BODY WEIGHT SQUAT
Stand with feet shoulder-width apart. Push hips back, bend knees and squat down until your thighs are parallel with the floor. Return to start position. Do 20 reps, twice.
WEEK 2
MARCHING SQUAT
As in week 1, but this time while in squat position, march on the spot once on both left and then right foot, before rising into standing again. Do 20 reps, then repeat.
WEEK 3
WALKING SQUAT
Assume squat position as week 1. Staying in your squat, keeping arms by sides, take 10 steps to the right before taking 10 to the left. Repeat for a second time.
WEEK 4
SQUAT JUMPS
This time, pause at the bottom of the movement, then extend explosively and continue into a small jump. Do 20 reps and repeat for a second time.
WEEK 1
HALF PUSH-UP
From all fours, walk hands a few inches in front of you and place them just over shoulder-width apart. Bend elbows and lower chest towards the floor, lowering hips at the same time. Then straighten arms and push yourself back up. Do 2 sets of 15-20 reps.
WEEK 2
WIDE GRIP HALF PUSH-UP
Start in week 1 position. This time, place hands further apart. Perform a total of 15-20 reps and repeat.
WEEK 3
PUSH-UP
Assume week 1 and 2 push-up position but this time lift off your knees and onto the balls of your feet. Bend your elbows, lower your chest until your elbows reach 90˚, and ensure your back isn’t arched. Then push back up to your starting position and repeat. Aim for between 8-10 push-ups, twice.
WEEK 4
LEG-SWEEP PUSH-UP
Assume week 3 position and perform push-up as directed. As you straighten your arms, this time sweep your left leg out to the side before returning to start position. Repeat push-up and extend right leg. Continue alternating sides for a total
of 8-10 reps, twice.
For example: across your first week you might do The
Hilly One, the Short Quick Fix, 25 minutes on a bike, The Plank and
Basic Bridge
WEEK 1
THE PLANK
Lie on your front with your hands by your shoulders. Push yourself off the floor, rising up onto the balls of your feet. Your body should form a straight line from head to heels. Contract abs and avoid arching your back.
Hold for 30 seconds before a short rest of 5 seconds. Perform 3 planks. If you are struggling with this exercise, drop down onto your elbows to make it easier.
WEEK 2
SIDE PLANK
Begin in week 1 plank position. Lower onto your forearms and then shift onto left side, propped up on your forearm with right foot stacked on top of left, right arm resting against your side. Raise yourself up, pressing hips toward the ceiling until your body forms a straight line from shoulder to hips. Hold for 10 seconds and over 3 reps gradually build this to 30 seconds. Rest and change sides between each effort.
WEEK 3
SIDE PLANK WITH
LEG RAISE
Lie on your left side as in week 2. Once you’ve raised yourself into the plank position, lift your top leg and then slowly lower the leg back down. Do 8 leg lifts before changing sides. Repeat 3 times.
WEEK 4
JUMPING PLANK Assume plank position as week 1. Maintaining a straight line from shoulders to hips, jump feet apart, ensuring abdominals are engaged and back isn’t arched. Jump feet back to start position and repeat. Aim for 20 jumps.
WEEK 1
BASIC BRIDGE
Lie on your back with legs bent and feet flat on the floor. Lift hips so that you’re forming a straight line from shoulders to knees. Remain in this position and squeeze your buttocks for a count of 5. Return to your starting position. Perform 8 bridges.
WEEK 2
MARCHING BRIDGE
Assume week 1 bridge position. Once hips are lifted, pull right knee toward your chest, hold for 2 seconds, then lower and repeat on your left side. Ensure hips stay lifted throughout. Do 16 reps in total, with a little rest halfway through.
WEEK 3
SINGLE LEG BRIDGE
Assume week 1 bridge position. With your hips and right foot on the floor, extend your left leg directly above your left hip. Lift hips off the floor, pushing through the right heel until hips are in line with shoulders. Lower hips until top of buttocks brush the floor, then push back up. Aim for 10-12 reps before switching legs.
WEEK 4
ADVANCED SINGLE LEG BRIDGE This is similar to week 3, but when you lift your left leg into the air, keep it at hip height so that both thighs are aligned. Then, keeping hips straight and raised throughout, lower left leg until it is an inch from the floor before raising to start position. Aim for 10-12 reps. Switch sides and repeat.