Reps: 10
Hold the bar with an underhand grip, hands just under shoulder-width apart. Pull your belly button in to your spine and clench your glutes, then raise yourself up until you’re looking over the bar. If this is too difficult, adjust the height of the bar so your legs are supported but you’re taking your upper-body weight on your arms. Keep your shoulders back and your core contracted throughout. Lower yourself slowly until your arms are fully extended and repeat.

Reps: 10
Hold the bar with your arms straight. Put your legs together and lift them off the floor by bending them at the knees. Point your knees to the left, turning your hips as you go. Then return to the centre, and turn your hips to the right. Return to the centre and lower your legs to the floor.

Reps: 10-20
Place the bar at about waist height in the doorway. Get into a press-up position with your hands on the bar, slightly wider than shoulder-width apart. Your body should be in a straight line from your neck to your ankles. Lower yourself down until your chest almost touches the bar. Press back up, keeping your hips raised.

Reps: 10-20
Leave the bar at waist height. Lie underneath it and hold the bar with your arms straight out in front of your chest. Keeping your legs straight, pull yourself up with your arms, tucking your elbows in until your thumbs are almost touching the sides of your chest. Slowly return to the start.

Reps: 10
Take hold of the bar with an overhand grip, hands slightly wider than shoulder-width apart. Now pull yourself up so that your chest rises to the bar. Pull your shoulder blades together at the top of the movement and keep your core contracted throughout. Lower yourself slowly so your arms are fully extended and repeat.

Reps: 15-20
Grasp the bar with your arms straight and lift your legs up off the floor by bending them at the knees. Crunch your knees up into your chest (imagine curling yourself into a ball). Control your weight so you don’t swing before lowering yourself to the start position.

Reps: 10-20
Place the bar at waist height in the doorway. Hold the bar with hands shoulder-width apart, palms facing the floor and arms straight. Lean forward on your toes and bend your elbows, keeping them tucked in to your sides, until your forehead almost touches the bar. Press back up using the backs of your arms and repeat.

Reps: 10
Hold the bar so your palms face away from you and your hands are double shoulder-width apart. Pull up to your right so your head and torso are close to your right arm. Once your chin clears the bar, shift yourself straight over to the left without dropping. Lower yourself into the starting position and repeat, this time pulling up to your left and then ‘sliding’ to your right. Alternate between left and right for ten reps in total.

Cool down
End with some cardio and light stretching.