Session one (Monday)
Bodyweight squats (right), pulse squats, squat jumps
Reps 10 of each
Sets 5
Session two (Wednesday)
Mountain climbers, leg lunges (right)
Reps 30 mountain climbers, 20 leg lunges
Sets 5
Session three (Friday)
Press-ups, mountain climbers, sidesteps
Preparation Position four cones or shirts in a line, spaced a metre apart
Reps 5 press-ups, 10 mountain climbers, 10 sidesteps (to the last cone and back is one single repetition)
Sets 5
Expert tip: “To build fitness and burn calories, work at 100 per cent,” says Ifil. “Do as many sets as you can without resting, building up to five – or more – over time, to a maximum of 20 minutes.”
For more, visit iprovefit.co.uk
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