Stand in front of your sofa, facing away from it. Drop down on your haunches and place the palms of your hands on the sofa behind you. Place your legs straight out in front of you and bend your elbows to lower your torso towards the floor. Keep your lower back against the sofa and then press back up again using the muscles on the backs of your arms. That’s one rep.

Burpee
Reps: 25

Stand with your feet together and drop down into a crouch. Place your palms on the floor, outside your feet, and drive your legs out underneath and behind you. Now pull your feet back in underneath you again and explode upwards into a standing position, driving through your legs and throwing your arms straight above you so that your hands meet above your head. Drop straight back down again and repeat.

Cool down: Do some stretching to cool down and leave it at least 15 minutes before you crack open a beer, eh?