Perform the prescribed reps of each exercise back to back, rest for 60 seconds then repeat three times.
1 Sit-up
Reps 10
- Lie flat on the floor, bend your legs at the knees with your feet on the ground and put your hands behind your head.
- Raise your upper body until it’s vertical, breathing out as you sit up.
- Hold the position for one second, then lower yourself slowly back to the start position.
2 Bicycle crunch
Reps 5 each side
- Lie on your back with your knees bent and hands by your temples.
- Crunch up, then twist your torso to move one elbow towards your opposite knee until they touch.
- Keeping your abs tensed, repeat the movement to the other side, and alternate sides with each rep.
3 Lying leg hold
Time 30sec
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- Lie on your back with arms by your sides and legs together.
- Tense your abs and engage your core, then lift your feet 20cm off the floor, keeping your legs straight.
- Hold for 30 seconds, then lower gently to the start.
4 Clap press-up
Reps 10
- Start with your hands shoulder-width apart and body straight from shoulders to heels.
- Lower your chest towards the floor until your elbows are at 90˚, then press back up explosively so both hands leave the floor.
- Clap, then land on your palms.
5 Plank
Time 45sec
- Hold your body in a straight line from shoulders to heels with your elbows beneath your shoulders and your head looking down.
- Hold the position without letting your hips sag.
