The only things you’ll need for this workout are a box and a Swiss ball. Rest for 1 min between sets
Targets: Upper body, core
Do: 3 sets of 15 reps
(a) Begin in downward dog. Make sure your weight is evenly distributed between your hands and feet and your knees are slightly bent.
(b) Engaging your core, jump your feet up into the air, aiming to get your shoulders and hips directly above your hands, then land softly back in downward dog.
SINGLE-LEG ROMANIAN DEADLIFT
Targets: Glutes, hamstrings
Do: 3 sets of 8 reps on each side
(a) Start by shifting your weight to one foot. Hinge at the hips, lift the other foot off the floor and lean forwards, keeping your back flat and reaching opposite hand to foot.
(b) Stop when you feel a small pull on the hamstring, then return to standing. Now go again.
SWISS BALL PIKE
Do: 3 sets of 8 reps
(a) Start in a plank with the tops of your feet resting on a Swiss ball. Your body should be in a straight horizontal line and your hands directly underneath your shoulders.
(b) From here, draw your pelvis upwards so your body creates an upside-down V shape, then return to plank. Repeat.
Targets: Hamstrings, glutes
Do: 3 sets of 10 reps
(a) Stand about a foot in front of a box. From here, bend your knees, draw your arms back and jump on to it, swinging your arms up for momentum.
(b) Straighten up to standing, then step back down. Now go again. This gets tough fast. Consider yourself warned.