1Glute bridges
(a) Lie on your back, knees bent. Pushing down with your heels, lift your hips till you have a straight line from your knees to shoulders.
(b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.
Do: 4 sets of 10 reps each.
2Lunges & biceps curls
(a) Get into a lunge position, with a 90° bend in each leg. Lift your back knee an inch off the floor and hold.
(b) Perform bicep curls with dumbbells throughout.
Do: 30 secs per leg; 4 sets total. Rest as needed between sets.
3Mountain climbers
(a) Start in a high plank.
(b) Making sure your hips don’t drop, bend one knee at a time as far into your chest as you can. Go fast!
Do: 30 secs maximum effort, followed by 30 secs rest. Repeat 4 times.
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4Thrusters
(a) Stand tall, dumbbell in each hand, and place the weights on your shoulders. Squat down.
(b) Stand up, driving the dumbbells overhead, locking out your arms.
Do: As many as you can in 20 secs, then rest for 10 secs. Repeat 8 times.
5Rotating planks
(a) Start in a low plank. Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too).
(b) Hold for 3 secs before returning to centre. Repeat on the other side.
Do: 4 sets of 10 rotations (5 planks on each side).
6Hundreds
(a) Lie on your back, legs straight out at 45°, head and shoulders lifted off the floor.
(b) Hold your arms by your sides and pump them vigorously. Inhale for 5 pumps, then exhale for 5.
Do: 100 pumps total.
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