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Feel the burn on your muffin top and love handles by experiencing this daily workout!

Burpees

Burpees are a tried and tested killer endurance combo.

1. Stand standing in a neutral position.
2. Squat downwards, placing your hands on the ground, shoulder width apart.
3. Shoot your legs backwards into a high plank position.
4. (Optional) perform a pushup from the high plank position.
5. Squat upwards explosively, jumping into the air with your hands above your head.
6. Land with soft knees to avoid injury. This is one rep.

Touch Ground Star Jump

Add some variety to your workout with these combined movements.

1. Start with your feet together, standing up straight, hands by your side.
2. Jump your feet outwards, squatting down to touch the ground with one arm.
3. Squeeze your glutes and push through your heels to explode upwards into a star jump with your legs and arms splayed outwards.
4. Land with soft knees to avoid injury. This is one rep.
5. Repeat this touching the ground with your other hand.

Ab Bikes

The ab bike is a great movement to hit all of your ab muscles with one exercise.

1. Lay flat on your back, with your feet extended in front of you.
2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.

Touch Toes Crossover

1. Lie down on your back with your arms and legs straight out.
2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).
3. Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.

Barbell Sumo Squat

This variation of the barbell squat hits the insides of your legs more. Perform this just like a standard barbell squat, but place your legs wide enough apart that your toes point out at a 45 degree angle.

Mountain Climbers

1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.

Crunches

The crunch is a great base ab exercise.

1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.

1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

Dumbbell  Oblique Crunches

1. Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions and then change hands.

Kettlebell Goblet Squat

The goblet squat is a variation on the sumo squat, but without the added difficulty of a barbell. It brings an upper body workout into the squat.

1. Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards.
2. Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes.
3. The further away from your body you hold the weight, the further back you can squat, and the more difficult the exercise will be.

Glute Bridge

An essential move to grow big glutes!

1. Lie flat on your back with your arms at your side.
2. Bend your knees and place your heels on the floor.
3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
4. Slowly release back down until your hips are on the floor. This is one rep.

Hip Thruster

1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
3. Slowly lower your hips back down. This is one rep.