Sets: 3  Reps: 10 each side  Target: hamstrings, quads, glutes, shoulders

Step up with your right foot and as you come onto the box punch directly upward with your left arm without putting your left foot on the box.

Sets: 3  Reps: 20  Target: abs, core

Keep the tension on your muscles by not letting your heels or shoulders touch the ground.

Sets: 3  Reps: 20  Target: chest, triceps, quads, glutes, core

Perform a press-up, then bring your feet underneath you and drive through your legs to stand up in one continuous movement.

Sets: 3  Reps: 10 each side  Target: core, hips, shoulders

Simultaneously lift your right arm and left leg off the floor. Hold for five seconds and then swap sides, holding for another five.

Sets: 3  Reps: 8-15  Target: lats, upper back, core

Draw your shoulder blades together at the top and lower yourself all the way down. Repeat up to 15 times, depending on your ability.

Sets: 3  Reps: 20  Target: lower back, core

Don’t go beyond the point at which your body forms a straight line.