Fire up your muscles with plyometric movement, writes fitness guru Siobhan Byrne
As your body becomes used to working out, you can really start to push yourself. I love a plyometric movement, where you add a small controlled jump into say a squat to really fire up the muscles, but there are many ways you can challenge your body.
If you have been doing our workouts, you will be familiar with these moves, but if not, take a few minutes to familiarise yourself with them before beginning the workout.
We will start by taking the first three exercises, repeating each exercise for 12-15 reps before continuing to the next exercise, until all three exercises are complete. Then take a rest of about 20 to 30 seconds before repeating three to four sets of this. Take a minute and then continue in the same suit for the final three exercises.
Walk out to plank calf raise
Start with feet shoulder-width apart and walk your hands on the ground out until you get to plank position. Then simply walk back to a standing position, standing up straight and coming up on the toes into a calf raise. This is one rep
Glute bridge with leg extension
Start by lying on your back with your knees bent and feet flat on the floor. Bridge the hips up then extend one leg straight out. This is one rep - repeat 12 on one side then swap to the opposite side.
Start by sitting on the floor with your hands behind you fingers pointing toward your feet and feet flat on the floor. Lift your hips off the ground so your weight is on your hands and on your feet.
Dip down towards the ground bending at the elbows and return to start straight arm position. Your glutes should not touch the ground throughout this exercise.
There are so many different ways you can do press ups - on your knees, on your toes or a resting one.
Start on your toes or knees with your hips down and feet shoulder-width apart. Press down to the ground as deep as you can go then breathe out as you press back up to start position.
Close squat with kick
Start by standing hip-width apart, squat back and down and as you come up, lean on one foot as you kick out to the side with the opposite foot. Complete all 12 reps on one side before repeating on the opposite side.
Start on your elbow with one foot on top of the other, holding this
Want to work out with me? Here's the workout on Instagram: