BACK ON TRACK IN 7 DAYS

Fallen off the workout wagon? Shape up for summer and beyond with our gentle but effective routine

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Whether the cold winter weather sabotaged your best fitness intentions or you’re a complete novice,it can be tempting to go full force into a new exercise routine to get the results you’re hoping for. But starting off slow and steady is always best.

‘This workout focuses on key areas to build strength, helping with muscle loss, mobility and flexibility to protect against injury, as well as giving you stamina,’ says fitness coach Suzy Alvarez. And you’ll feel confident to wear your summer wardrobe, yes – even your swimsuit – in no time! Keep at it to stay in shape all-year round.

YOUR SEATED MOVES

Remember to perfect your posture – sit tall in your chair for each of these exercises to engage core muscles and prevent back pain.

POWER KICKS

Sit with knees bent and feet flat on the floor. Bend both arms at the elbow and make your hands into fists. Bring fists up to just in front of your shoulders, elbows behind you. Punch right arm out at chest height and kick the left leg out, so it is in a straight line from foot to hip. Return to start position, then repeat with opposite arm and leg. Keep alternating for 60 seconds.