The most fundamental move in strength training has to be the squat. Nail that and you’re half way to completing fitness (only joking, fitness is never complete). 

This workout has four squat variations. You’ll relay curtsy squats with squat rotate, before doing a squat knee raise in the strength circuit. The sprint is a squat special: jump squat and sumo squat.

The great thing about bodyweight squats is that they’re a lower body move that works almost every leg muscle: glutes, hamstrings, quads and, of course, the core.

RELAY: curtsy squat/squat rotate

The How-To above shows a weighted version but you can do a bodyweight squat rotate that hits the core muscles just as well as with a dumbbell.

How to squat and rotate

1. Stand with feet hip-width apart
2. With the weight in your heels, bend your knees and sit back into your squat
3. As you come back up, raise your arms and twist from the hips to reach your arms to the right hand corner
4. Twist back to centre and squat again
5. This time, come back up and twist to the left
6. Repeat