When thinking about core muscles, you want to be able to engage your middle to hold both static and dynamic movements. If you can hold a plank for five minutes, that’s great. If you can also keep the upper body resolutely still in a plank hold while walking your feet in and out, even better. After a lower-body heavy energiser and dumbbell strength session, you’ll get a dynamic core challenge with single leg runners sit ups and plank step in and outs. 

ENERGISER CIRCUIT: Jump lunge to double pulse sumo squat

The energiser circuit is designed to get your heart pumping and your muscles working. If you’re not sweating by the start of round two, you’re not going fast enough!

How to jump lunge

1. Stand up tall, hands on your hips
2. Step forwards with your right foot so that nearly all of your weight in on the right
3. Your left leg is outstretched behind with just your toes on the ground
4. Bend your right knee until it reaches a 90’ angle – making sure that it doesn’t go beyond your toes
5. Bend your left knee at the same time so that it hovers just above the ground
6. Now lightly jump to switch legs over, taking care as you come back down to land softly (on your heel in the front foot and on your toes in the back foot)
7. Use your arms to propel you up and safely down