## Burpees

Once or twice a week
4 mins.
4 burpees
+
10 secs. rest
x 8

To tone your body, combining a muscular and cardiovascular exercise. You burn a maximum amount of calories in minimum time.

- Stand up straight with your legs apart and arms alongside your body.
- Bend your legs and place your hands on the floor.
- Kick your feet back together, or one after another, into a plank position.
- Do a push-up by resting your body on the floor.
- Return your feet to the squat position together, or one after another, close to your hands.
- Return to your starting position by jumping upwards.

Try to descend lower and lower during each training session.

## Shadow boxing

Once or twice a week
9 mins.
2 mins. of shadow boxing
+
1 min. rest
x 3

To burn off steam as well as calories and boost your confidence, you're going to box against an imaginary opponent!

- Stand in the guard position with both fists clenched and close to your face. Hop on the spot while maintaining your guard.
- Gradually, start punching your imaginary opponent and return to the guard position, with your arms raised at face level, and stop hopping from side to side
- Then start skipping from side to side again.

Remember to use both arms and, for those who are more flexible, use your legs too from time to time.

## Stretching

At any time during the week
30 secs.
8 secs of work
x 3

For an immediate sense of well-being.

- Stand up straight, inhale gently pulling yourself up and stretching your arms upwards. Maintain the position for two seconds.
- Exhale and without forcing the movement, lower your chest forwards and gently bend your legs. Maintain the position for two seconds.
- Gently pull up your body and return to the starting position over four seconds.