Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Drive your hips back to a half squat, be ready to jump.

Swing your arms and jump straight up in the air as high as you can.

When you touch the ground, immediately go down into a half squat and repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Put your hands on your waist.

Brace your core and then step into a lunge with your right leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position so your feet come together again.

Step into a lunge but this time with your left leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position and repeat the exercise according to the training plan alternating legs.