This total body workout from personal trainer Anne-Marie Lategan will help you tone up, raise your heart rate and burn calories. Perform two to three sets of each exercise, aiming for 12-15 repetitions of each one. Photos: Eddie Macdonald.

Lunge Rotations

Lunge rotations

  • Stand with your feet hip-width apart with your arms out in front of you.
  • Step forward with your right leg.
  • Bend both knees.
  • Keep your upper body upright and twist towards the right side.
  • Return to the centre and step back.
  • Repeat towards the left.
  • Alternate between left and right.

Tip: Be careful not to extend your knee over your toes during the lunge.


Box Jumps

  • Stand behind a box or step.
  • Bend your knees and swing your arms backwards.
  • Jump onto the step.
  • Jump backwards off the step.
  • Repeat 50 repetitions as fast as possible.

Tip: The higher your box or step, the harder you’ll work. If you can’t jump, step on and off the step.


Straight leg crossovers

  • Lie on your back on the floor.
  • Extend your legs up to the ceiling.
  • Place your hands next to your ears.
  • Crunch your head and shoulders off the floor.
  • Extend your left hand up to touch your right foot (or leg).
  • Return to the centre position and repeat on the other side.
  • Complete 20 reps on each side.

Tip: Remember it’s 20 reps on each side but keep an eye on your technique if you start to fatigue. Stop and rest if you have to.

Single-Leg Woodchops

  • Stand on your right leg.
  • Extend your left arm up to the ceiling.
  • Bend your right knee and lower your left hand.
  • Touch the outside of your right ankle with your left hand.
  • Return to the starting position.
  • Complete 15 reps on each side.


Mountain climbers

  • Place your hands directly underneath your chest on the floor.
  • Keep your body in a straight line like a press-up position.
  • Lift your right foot off the floor.
  • Pull your right knee into your chest as close as possible to your right elbow.
  • Return your right leg and repeat with the left leg.
  • Alternate between right and left.
  • Complete ten repetitions on each side.

Tip: Remember to breathe out when you pull your knee into your chest.



  • Bend over and place your hands on the floor in front of you.
  • Jump both feet back into a plank position.
  • Lower your chest to the floor to perform a push-up. If it’s too hard, lower your knees to the floor to perform a modified push-up.
  • Push back up to return to the plank position.
  • Jump your feet back in towards the hands.
  • Explosively jump into the air, reaching your arms straight overhead.

Tip: Too hard? Leave out the press up. Walk your legs in and out instead of jumping.