With your feet shoulder-width apart, bend the knees and sink down as far as possible, keeping the back straight, the chest lifted and your heels on the ground. Your knees shouldn’t turn in and should track the line of your two big toes. Your straight back should remain parallel with your shins throughout. Breathe out on the way down, and in as you stand up.

With your spine straight – imagine you have a rod through your back and your bottom – go into a half or full press-up, breathing out as you push up. The narrower your hands are placed, the more involved your triceps will be in the exercise. Also, try a set of decline press-ups, where your feet are balanced on a chair or sofa.

Lie on your back on the floor, with arms by your sides. Bend your knees so your feet are flat on the floor. Tighten your abdominal muscles to slowly curl your hips off the floor and into your chest. Slowly lower legs back to the starting position, and allow your bottom to lightly touch the floor before repeating. To add difficulty, hold something heavy between your thighs while completing the exercise.

Standing with your feet together, lunge forward on one foot while keeping your spine straight. Tuck in your pelvis so there is no collapsing in the core area, be careful not to take the knee over the front foot, and create 90-degree right angles at your knees and hips. Lift the chest.

Place your hands behind you on a sturdy chair, with fingers pointing towards your bum and hands shoulder-width apart. Take your weight on your arms, then slowly bend your arms, with elbows going back behind you until they’re bent 90 degrees to your body. Pause for one second and then extend arms, lifting your weight back up.

From standing, drop to a squat position, with your hands on the ground next to your feet. In an explosive movement, jump your feet backwards into a press-up position. Then jump your feet back to between your hands, stand up, and repeat. The faster you complete the movement, the more effective it is. To increase intensity, add a jump after you stand back up.