The equipment you will need this week is a towel/mat, a chair/back of sofa or similar stable support, and 2 x 1kg bag of rice (or similar), to use as weights. Be sure to warm up before performing the exercises below.

Using a wall to support your back, stand with your feet slightly further than hip distance apart and toes slightly turned out. Your heels should be far enough away from the wall behind you so that when you bend your knees, you can still see your toes. Bend at the knees to slide down the wall to a 90-degree angle (or slightly above if you’re too challenged). Keep your weight distributed in your heels and then stand back up into your starting position. Continue for 45 seconds.

Stand tall with your feet fairly close together (a narrow stance). Bend forward and touch the floor with both hands, make sure you bend your knees generously on the way down and up. Walk your hands forward so that you end up in a bent knee push up/plank position. Then walk your hands back toward your feet and slowly roll up to standing. Continue for 45 seconds.

Stand with your feet hip distance apart. Start by stepping forward with the right leg and bending at the knee to a 90-degree angle, keeping your back straight. As you bend the right knee, your left knee should move toward the floor (but not touch the floor). In this lunge position, begin to rotate your trunk towards the right side (same side as the front leg), then rotate it back to centre and alternate to the other side. Continue alternating legs/trunk for 45 seconds.

Stand with your feet together and your hands down by your side. In one motion, jump your feet out to the side and raise your arms out to the side to shoulder height. Immediately reverse that motion by jumping back to the starting position. Continue for 45 seconds.

Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair and knees bent. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two, back to your starting position. Repeat this dipping motion for 45 seconds.

Stand with your feet shoulder width apart and knees slightly bent. Holding onto a light weight, make two fists and hold arms next to your side with elbows bent. Punch the right fist in an upward motion, stopping firmly at chin level. Alternate from right to left and continue for 45 seconds.