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Shake yourself out of inertia with this total-body circuit to get all systems firing

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The circuit starts off with some slow and controlled bodyweight movements to activate your muscles and loosen up your joints, before ramping things up with weighted full-body exercises, guaranteed to fire up your metabolism and work every muscle.

Do each move for 45 secs, take 15 secs rest between moves, rest for 2 mins at the end of the round, do 2-3 more rounds, have a lie down.

BANANA ROLL

While your abs will be doing most of the work, this move also targets your quads, hamstrings and shoulders, as you keep your limbs off the floor.

Lie on your back with arms extended overhead.

Lift your arms and legs off the floor to form a hollow hold or ‘reverse Superman’ position.

Maintaining this position throughout, engage your abs to roll over onto your front, keeping your arms and legs off the floor.

Reverse the movement.

DIAMOND PRESS-UP

Target your triceps with this hands-together variation.

• Get into a press-up position.

• Bring your hands close together so that your thumbs and first fingers touch to form a ‘diamond’ shape on the floor beneath your chest.

• Keep your elbows tucked in as you lower down with control, until your chest is an inch off the floor, then press back up.