Try this six-move circuit from Olympic gymnast Max Whitlock’s home fitness book The Whitlock Workout.
- 30-45 secs per move
- 10 secs rest between moves
- 3-4 rounds
- 1 min rest between rounds
1a. Single-Leg Sofa Squat
- An extremely challenging squat variation that, along with being excellent for lower-body strength, is also great for balance.
- Set up as for a squat, but stand using one leg, extending the other leg out in front of you.
- Come right up onto your toes to challenge your balance, then sit back down with control.
- Change legs and repeat.
1b. Hip Bridge Single-Leg Lift
- A hip bridge progression, bringing in straight-leg lifts which demand good hamstring flexibility.
- From a hip bridge hold position, keeping both legs straight, raise one, aiming for a 90-degree angle to the other leg.
- Lower the leg with control and lightly touch the sofa with your calf.
- Perform three reps with one leg, change to the other, perform another three reps and keep alternating in this way.
1c. Decline Plank
- By elevating your feet, you increase the difficulty of the plank.
- Ensuring that your elbows are directly under your shoulders and that you’re up on your toes, hold a plank position with your feet elevated on the sofa.
1d. Sofa Leg Lift
- This works your lower abs as well as building lower back mobility.
- Lie on your back facing away from the sofa, with straight legs and your hands under the sofa.
- Keeping your legs straight, raise them off the floor, pressing your lower back into the floor.
- Once your legs pass 90 degrees, release your lower back and,
as your legs continue over your head for a toe touch on the sofa, allow it to peel fully off the floor.
- Return to the start position with control and repeat.
1e. Press-Up Climb
- A dynamic planking movement that’s a workout for your upper body, too.
- Set-up in a press-up hold position with your hands on the edge of the sofa.
- Step one hand down to the floor.
- Follow with the other hand and then climb back up to the start position.
- Keep working in this way, alternating your hands.
1f. Handstand Dip with Sofa
- The press-up movement throws the emphasis onto your upper chest and shoulders.
- Kneel on the edge of the sofa and place your hands slightly more than shoulder-width apart, on the floor about a foot from the sofa.
- Pivoting on your knees, lower your head towards the floor by bending your arms. You should aim for a 90-degree bend in your arms with your upper arms parallel to the floor.
- Lift by straightening, not locking, your arms and repeat.
Extract taken from The Whitlock Workout by Max Whitlock (Headline Home, £20)