READY FOR LIFT-OFF?

WARM UP with a marching glute bridge: lie on the ground with your knees bent and hips raised. Alternate lifting each knee to your chest (as high as you can without letting your hips sag) for 30 secs, then start the six-move workout. Do three 30-sec sets of each move, resting for 60 secs between sets, before moving on to the next. Complete the workout two or three times a week

01 SINGLE-LEG JUMP

(a) Stand with your feet together, then press through your left foot to jump up, driving your right knee towards your chest and your left arm forward, keeping your left elbow bent 90°. Be sure to spring off a flat foot for every jump. Repeat on the other side.

02 TUCK JUMP

(a) Begin in a shallow squat with your hands clasped in front of your chest. Your ankles should be under your shoulders and your toes facing forward.

(b) Push through your heels to leap upwards, lifting both knees towards your chest until your thighs are parallel with the floor. Land softly to return to the start.

03 BURPEE

(a) Start in a high plank position, with your hands underneath your shoulders.

(b) Jump your feet forwards to just behind your hands, bringing your knees between your biceps.

(c) Immediately explode upwards, reaching your arms overhead and straightening your legs. Reverse the move to return to the start. You can lower the intensity by walking your feet forwards instead of jumping.

04 STAR JUMP

(a) Stand with your feet together and your arms at your sides, then jump your feet wider than your shoulders as you lift your arms overhead. Reverse the move to return to the start.

05 SQUAT JUMP

(a) Stand with your feet wider than your shoulders and your hands clasped at your chest, then lower your hips until your thighs are parallel with the floor. Keep your torso upright and knees in line with your toes.

(b) Squeeze your glutes and drive through your heels to spring upwards as you extend your arms and legs straight down. Make sure to land softly, then immediately lower back down into another squat.

06 LATERAL BOUND

(a) Stand on your right foot with your left leg lifted behind you, leaning forwards slightly with hands clasped at your chest.

(b) Leap to the left, landing on your left foot and raising your right foot behind you. Reverse the motion to return to the start.