Here is a simple yet effective workout routine suitable for at home or on the go. I will guide you through a series of my favourite exercises designed to maximise results that require minimal equipment.

Perform 3 rounds of each of the 5 exercises below with no rest between exercises. After completing a round, rest for 90 seconds before starting the next round.

Body Weight Squats

Aim for 20 repetitions, at the end of the last rep hold the position for 30 seconds.

• Stand with your feet wider than your hips

• Keep your head facing forwards, shoulders back and chest up

• Squat down, ensuring your knees track over your toes. Aim to reach a right angle position in the knees

Progression Option: Hold a dumbbell in front of the chest in a goblet position.

Reverse Lunges

Aim for 12 repetitions per leg.

• Start in a standing position with feet hip width apart

• •Take a big step backwards with the right leg, planting the ball of the right foot onto the floor whilst dropping the right knee to the ground

• Step right foot forwards to tap next to the left

• Aim to make this a smooth movement

• Repeat using the left leg

Progression Option: Hold dumbbells down by your sides.

Glute Bridges

Aim for 20 repetitions. Then hold the glute bridge position at the top and do 20 pulses.

• Lie flat on your back, with your knees bent and feet flat on the floor

• Ensure that your feet are hip width apart

• Engage your core, and lift your hips off the ground until your knees, hips and shoulders form a straight line

• Squeeze your glutes as you reach the top of the position, take a slight hold, before lowering hips down to the floor

• Ensure to keep your core engaged throughout, and focus on squeezing the glutes through each repetition

Progression Option: Hold a dumbbell onto the hips.

Kneeling Kickback

Aim for 12 repetitions per leg.

• Begin on all fours. Aim for your elbows to be directly beneath your shoulders, and your knees to be directly beneath your hips

• Engage your core to stabilise your spine, then kick back your right leg as if pushing towards the sky. Squeeze your right glute when using your right leg

• Return your right leg to the starting position

• Ensure your spine and hips stay in line throughout the movement

• Repeat using the left leg

Progression Option: Add 12 pulses at the top of the movement.

Plank Hold

Aim to hold for a minimum of 30 seconds.

• Begin in the plank position, face down with your hands and toes on the floor

• Ensure your elbows are directly beneath the shoulders

• Engage your core, drawing your navel towards your spine

Progression Option: Lift your right foot off the floor, and hold this position for a minimum of 30 seconds, then repeat on the other side.

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