Sam is the founder of The Wellness Panel Ltd, a group of nutrition and exercise specialists who work with people to form habits that make them feel, look, and move as their optimal selves. I have over 10 years experience in the Health and Wellness industry, specialising in women’s health at all stages of life.

Perform 10 of each exercise in turn with no rest between. Then rest for 2 minutes and repeat twice more.

1. Squat

Feet shoulder width apart, stand with your chest lifted and with a long straight back, sit back until your thighs are parallel to the ground and then return to standing. Use your body weight or add a light weight or a heavy book to increase the difficulty.

2. Chest Press

Lay on your back with a neutral spine (do not arch lower back) Raise your arms over your shoulders with palms facing knees, elbows wide. Lightly lower your elbows to the ground, touch and return to start position.

3. Lunge

Start with feet hip width apart then take a long step forward and allow the back knee to bend straight down to the ground. Push your weight back through the front foot to return to starting position. Repeat on the opposite leg before moving to next exercise. To increase difficulty, add extra weight.

4. Single arm row

Stand with a long straight back and neck, hinge from the hips and put one foot in front of the other. Use your front leg as support. Pull your arm up to your rib cage in a rowing motion allowing your elbow to skim the body. Repeat on both sides.

5. Crawl out

Walk yourself out into a plank with hips in line or just below the shoulders. Pause in plank before walking yourself back to standing and repeat.

Rest for 1 -2 mins and repeat.