Obliterate body fat in record time

Use this plan to improve your endurance and burn fat.

PRISONER SQUAT

Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Do 10 reps.

WAITER’S BOW

Pinch the skin of your lower back. Push your hips back and bow forwards as far as you can while squeezing about two centimetres of skin. Contract your glutes and stand back up. Do 10 reps.3.

ELBOW-TO-INSTEP LUNGE

Step forwards with your left leg and place your right hand on the floor. Press your left elbow down towards your left instep. Do six reps a leg.

SINGLE-LEG ROMANIAN DEAD LIFT

Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel onto the floor to return to standing. Do six reps with one leg, then six with the other leg.

LUNGE

Take a large step forwards with one leg. When your front thigh is parallel to the floor, hold for two beats and return. Repeat with your other leg. Alternate for six reps per leg.

LEG SWING

Swing your leg in front of you, then bend your knee and swing it behind you so your heel moves towards your butt. Do six reps with each leg.