SIX WEEK WORKOUT

LUNGE JUMPS

DURATION 1 MINUTE

Get down on one knee, and keep your back straight, holding the ball at arm’s length. Jump up, switch legs mid-air and land as closest to your original stance as possible. Repeat quickly.

DUMBBELL SKIING

DURATION 1 MINUTE

Maintain a good posture with good stability in the abdominals. Stagger your stance with knees bent and back foot on the toes. With light dumbbells in each hand, perform alternate hand swings.

MB TWISTERS

DURATION 1 MINUTE

Keep your arms in and shoulders back with your body twisted 90 degrees to your feet, grasping a medicine ball. Perform a rotational hop of the feet, rotating your upper body out of sync. Repeat.

SQUAT WITH LATERAL RAISE

20 REPS

This exercise involves performing a squat with light dumbbells in each hand. On the ascent, raise the arms to shoulder height. When you squat, simply return the dumbbells to their starting position.

PRONE RUNNERS

DURATION 1 MINUTE

Start in a press-up position with your arms straight. Step in towards the opposite hand, ensuring the hip, knees and feet line up. Switch feet to work the other side. Try to complete a rep quickly.

AXE CHOP

DURATION 1 MINUTE

Start with knees slightly bent, both hands on the medicine ball. With your hands at head height, swing the medicine ball down across the body. Then bring it up and in the opposite direction, low to high. Repeat.

SPEED STEPS

DURATION 1 MINUTE

Bring your right foot onto the step, followed by your left – putting your body weight onto your toes. Step down in the same order, and after you are halfway through the exercise, switch your lead foot.