A1 – Diagonal Lunge

1. Stand with your feet shoulder-width apart and hands on your hips.

2. Take a big diagonal step – about 45 ̊ to your right side – with one leg so your back knee brushes the floor as you sink down into a lunge.

3. Push off your front foot to return to the start position. Make sure you keep a nice straight back during the movement by keeping your chest and shoulders up.

4. Then take a big diagonal step – about 45 ̊ to your left side. Alternate between left and right so you do 10 repetitions on both sides for 2-3 sets.

A2 – Single-Leg Deadlift

1. Stand with your feet close together and start to balance on one leg. Placing your arms slightly out in front of you will help with balancing or even holding a light dumbbell gripped with both hands.

2. Keeping that supporting knee slightly bent, perform a stiff legged deadlift by bending at the hip and extending your free leg behind you for balance.

3. Continue lowering until you are parallel to the ground, and then return to the upright position.

4. Repeat this movement in a slow controlled manner for 6-10 repetitions on both legs. You can increase the difficulty by holding a heavier weight.

A3 – Core Plank

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

2. Keep your body straight at all times, and hold this position as long as possible – usually between 45-60 seconds is a good start.

3. To increase difficulty, an arm or leg can be raised.

4. Try to improve the length of time you can hold the plank each week by 5-10 seconds longer. Repeat the 45-60+ second holds for 2-3 sets.

B1 – Dumbbell Squat Jump

1. Position your feet slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent. Grasp a dumbbell in each hand and let your arms hang down by your sides. Keep your neck neutral and maintain a straight back, then you are ready.

2. Lower into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.

3. Once you reach your bottom position, powerfully push through your heels to jump upwards.

4. Land on the balls of your feet, then you’ve completed one repetition. Repeat 10 times for 2-3 sets.

B2 – Resistance Band Clams

1. Start by placing a resistance band just above your knees around your lower quads then lie-down on your side on the ground. Support your head on your left arm.

2. Flex the hips to 45 degrees and the knees to approximately 90 degrees, with your right leg directly on top of your left to attain your starting position.

3. Start the exercise by abducting your right leg, pushing your knee away from the midline of your body. Maintain contact between your feet throughout the movement.

4. Pause at the top and then return to the starting position. Repeat for 10-15 reps both sides for 2-3 sets.

B3 – Swiss Ball Forward Roll-Out

1. Start by kneeling on a mat with the palm of your hands on the stability ball with a straight back and head in line with your spine.

2. Brace your core muscles then slowly start pushing the ball forward whilst keeping a straight line from your knees, through your hips to your shoulders.

3. Roll the ball forward without letting your back ‘collapse’ whilst your arms remain straight.

4. Push yourself up by using your core muscles and not breaking the knee-hip-shoulder alignment. Repeat 10 time for 2-3 sets.