The ultimate LBD circuit workout

Plank

1. PLANK

• Lie on your front, your forearms on the floor, and elbows under your shoulders.

• Push up until your whole body is off the floor, except your toes and forearms. Keep your back as parallel to the floor as possible by contracting your abdominals to protect your lower spine, and hold.

• If you find this too difficult, try resting on your knees until you are stronger.

Ramp up your plank with these extra moves to flatten your tum and strengthen your core

Burpees

2. Burpees

• From a standing position, crouch down and place your hands flat on the floor.

• Jump your feet back into a press-up position.

• Jump your feet forwards to return to the crouching position, stand, raise your hands and jump up as high as you can.

Burn more fat with our whole-body workout

Mountain climbers

3. MOUNTAIN CLIMBERS

• Start in an upright press-up position (hands on the floor directly underneath your shoulders, body lifted off the ground).

• Lift your right foot off the floor and bring your knee up towards your chest, then return your foot to the start position. Repeat the movement with your left leg.

• Alternate the movements between your left and right legs for the allocated time.

4 ways with an exercise mat to max-up your moves

Press-ups

4. Press-ups

• Lie on your front, hands flat on the floor directly underneath your shoulders, and push up until your arms are straight and only your hands and toes are on the floor. Keep your back as straight as possible.

• Gradually lower yourself as close to the ground as possible by bending your elbows. Then lift yourself back up to the start position.

Hip bridge

5. Hip Bridge

• Lie on your back, bend your knees and place your feet flat on the floor, close to your bum.

• Push your hips into the air so your body forms a straight line from knee to shoulder. Hold this position at the top and squeeze your buttocks together while bracing your abs.

Twister squats

6. Twister Squats

• In a standing position, place your hands behind your head.

• Push your bottom back and lower it towards the floor, keeping your heels down, until your thighs are parallel to the floor.

• Explode up, jumping into the air and turning 90 degrees to the right, and instantly pushing down into another squat.

• Jump again to twist 90 degrees back to your starting direction, and squat again.

• Jump again to twist 90 degrees to the left, squatting to absorb the landing, then jump again to return to your start direction. Repeat for the allocated time.

Bulgarian split squats

7. BULGARIAN SPLIT SQUATS

• Stand about a yard in front of a chair, facing away from it, and place one foot on the seat of the chair behind you.

• Making sure you’re stable and well balanced, move your bum back and lower it towards the floor, until your front thigh is parallel with the floor.

• Rise back up, squeezing your buttocks at the top, and repeat. Change legs halfway through the allocated time.

Reverse lunges

8. Reverse Lunges

• Stand with your feet flat, hip-width apart, and your hands behind your head.

• Step back about a yard with your right foot, lowering your right knee as close to the floor as possible.

• Rise back up, exhaling as you do so. Repeat on the opposite side.

Spend 15 seconds per move in the first set, 30 seconds per move in the second set and 45 seconds per move in your third set for both the upper and lower body circuits.

Focus on tummy toning with these 6 fast flat-stomach exercises