Three steps to full-body agility

Expand your chest

Scapular retraction

Sit in a chair with your hands on your hips and your feet flat on the floor. Raise your chest towards the ceiling, looking straight ahead. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10-15 secs. That’s 1 rep. Do 10 reps.

Target legs and torso

Back lunge and twist

Stand with your feet together, then step back with your right leg and bend your left knee to 90 degrees. Twist your torso to the left, extending your arms horizontally. Repeat with your left leg, twisting your trunk to the right. Do 10 reps with each leg.

Hit core and calves

The inchworm

Start in a press-up position. Walk your feet towards your hands until the stretch in your legs starts to feel uncomfortable. Keeping your feet still, slowly walk your hands forward until you’re back in press-up position. Do this 5-10 times.

The time-saving weight-free workout

Get fitter with no gym time. This circuit uses only your bodyweight to work your body from head to toe. Do each exercise for 20sec on, 10 sec off, then repeat eight times. Rest for 1min between circuits.

Push plank

Muscles worked: arms, shoulders, core

Kneel with your forearms on the floor, then drive forwards, bending

your elbows and raising your forearms. Finish in the position shown. Return.

Torso rotation

Muscles worked: core, hips

Crouch with your palms on the floor. Twist your hips, taking your knees to either side. You'll carve a core more stable than a banker's income.

Box press-up

Muscles worked: arms, chest

Kneel, place your hands on a box and perfrom a press-up. This works your whole upper body – plus the Ikea crate storing your spare linen.

Spider rock

Muscles worked: core

Sit on the floor and grab your shins. Rock back, then return to the start. Bringing your torso into your legs. The tension chisels out your abs.

The table

Muscles worked: glutes, back

Sit on the floor, legs bent, arms straight and fingers facing forwards. Drive your hips up to add strength to your glutes and back. Lower again.

Lunge

Muscles worked: legs, glutes

Stand with your arms bent then step forwards. Lower until your knee is bent to 90 degrees. Repeat with the other leg for explosive power.

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