Body-weight strength workout

Do 30 secs of exercise A, followed by 30 secs of exercise B, then catch your breath. Repeat each superset 3 times, resting for 1 min before moving on to the next one

SUPERSET 1 A. SQUAT

(a) Standing with your feet hip-width apart, hinge at the knees to come into a squat position – making sure your knees track over your toes. (b) Pushing through your heels, return to standing and squeeze your glutes at the top.

B. WALK OUT WITH PRESS-UP

(a) Stand with your feet hip-width apart, then bend down to place your hands on the floor in front of your feet.

(b) Walk your hands away from your body until you’re in a plank position, bend your elbows and lower your chest to the floor.

(c) Press back up to plank position and walk your hands back to your feet to return to standing.

SUPERSET 2 A. BIRD DOG

(a) Start on all fours and draw your belly button to your spine to engage your core. Extend your right arm out in front of you and your left leg out behind you, pushing through the back heel. (b) With control, bring your arm and leg back to the starting position, keeping your core tight. Repeat on the other side.

B. SINGLE-LEG DEADLIFT

(a) Stand with one foot on the mat, with a slight bend in the knee – and one foot slightly raised. Hinge at the hips to push your bum and raised leg back until your upper body and raised leg form a horizontal line.

(b) Use your glutes to return to standing, trying to keep your raised leg floating off the ground. Switch sides halfway.

SUPERSET 3 A. REVERSE LUNGE

(a) Stand with your feet hip-width apart. Engage your core and take a big step back with your right foot. Bend your knees until your left thigh is parallel to the floor. (b) Push back up and step back to the starting position. Now, repeat on the other side.

B. V-SIT

(a) Lie down on your back on your mat, with your arms by your sides. (b) Using your core and keeping your legs straight, bring your hands and toes up to touch. Lower back down slowly, tapping your hands and feet to the floor, and repeat.

SUPERSET 4 A. LATERAL CRAWL

(a) Start in tabletop position, with your knees lifted a few inches off the mat.

(b) Lift your right leg and right arm to move laterally to the right. Follow with your left leg and left arm to come back to tabletop. Now reverse the move, moving the left. Repeat, moving side to side.

B. GLUTE BRIDGE

(a) Lie on your back, knees bent, feet on the floor. Pushing down with your heels, lift your hips until you’re in a straight line from your knees to your shoulders. (b) Without overarching your lower back, squeeze your bum as hard as you can at the top, then roll down.

SUPERSET 5 A. CURTSY LUNGE

(a) With your hands on your hips, take a big step back with your left leg, crossing it behind your right. Keeping your body upright, bend your knees until your right thigh is nearly parallel to the floor.

(b) Return to the starting position and repeat, alternating legs.

B. MOUNTAIN CLIMBER

(a) Start in a high plank position with your hands shoulder-width apart, shoulders stacked over your wrists.

(b) Bring your left knee in towards your left elbow and back to the starting position, then do the same with your right knee, creating a running motion.