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Exercise

No running cardio

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1. Step up knee lifts

15-20 repetitions each leg

  1. 1.

    Position left foot on a step

  2. 2.

    Step up with right leg and without touching the step with your right foot, bend you knee to bring up towards chest

  3. 3.

    Step straight back down again with your right foot, to repeat

2. Advanced jumping jacks

20-30 repetitions

  1. 1.

    Stand with feet together, knees slightly bent, and arms to sides

  2. 2.

    Jump while raising arms and separating legs to sides

  3. 3.

    Land on forefoot with legs apart and arms overhead

3. Lateral hops

20-30 repetitions

  1. 1.

    Keep legs together, bound from side to side, jumping over an imaginary obstacle

  2. 2.

    Land with soft knees

  3. 3.

    Try to remain on the balls of your feet

4. Fast step ups

Repeat sequence for 60-90 seconds

  1. 1.

    Complete quick step-ups, alternating legs with each step up

  2. 2.

    Choose a higher step to make this more difficult

5. Front kick plank

10-15 repetitions each leg

  1. 1.

    Begin with feet together and the arms up in a defensive position

  2. 2.

    Bring the right knee up and kick outwards

  3. 3.

    Balancing on the left leg, bring the right leg back behind you, hands to the floor

  4. 4.

    Bring the left foot next to the right into a plank, holding briefly

  5. 5.

    Step the left foot forward into a lunge, stand up and again kick with the right leg

  6. 6.

    Continue with your front kick planks on the same leg

6. Side to side lunge with punches

10-15 repetitions each leg

  1. 1.

    Begin facing forward and pivot to the right

  2. 2.

    Step the left foot back as you bend the front knee into a lunge

  3. 3.

    Punch with the left arm

  4. 4.

    Step back to the middle and turn to the left, taking the right leg back and the right arm forward in a punch

  5. 5.

    Continue alternating sides, moving quickly

  6. 6.

    To make harder, lunge deeper or add a jump in the middle

7. Squat reach and jump

10-15 repetitions

  1. 1.

    Feet shoulder-width, perform a squat, bending at the knees to lower downwards

  2. 2.

    Your knees should not pass over your toes

  3. 3.

    Immediately jump back up again, reaching arms overhead

8. Superman

  1. 1.

    Start on your hands and knees, with back straight and core 
    muscles tight

  2. 2.

    Keep hips low, simultaneously raise your right arm and left 
    leg straightening at your elbow and knee

  3. 3.

    Pause then lower to the starting position before alternating 
    sides