Go hard and fast: how to build speed, agility and power in your workout

Start in a lunge position with your right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with your left foot forward. Continue alternating sides with each rep.

60 seconds of squats

Stand with feet hip-width apart. Hinge hips back and lower into a squat, keeping weight in the heels. Stand up, pushing through heels and activating your glutes.

30 seconds of squat jumps

Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through the heels to stand and explode off the ground.

60 seconds of alternating curtsy lunges

Stand with feet together, step your right foot backwards, and slightly behind your left foot, bending both knees to create two 90-degree angles with your legs, resembling a curtsy (hence the name). Return to standing and repeat on the other side.

30 seconds of flying lunges

As above.

60 seconds of sumo squats

Stand with feet slightly wider than hip-width, with your toes pointing out at 45 degrees. Hinge hips back and lower into a squat. Stand up, pushing through the heels, and immediately lower into the next rep.

30 seconds of squat jumps

As above.

60 seconds of tricep side push-up, right

Lie on your left side, hugging your chest with your left hand to keep it out of the way. Place right hand on the floor, fingers pointing towards shoulder. Push down to raise your left shoulder up off the floor, squeezing your tricep at the top of the move.

30 seconds walking plank (double time)

In a high plank/push-up position, lower down onto your right elbow and follow by lowering onto your left elbow too. You’re now in a low plank. Return to the first position by pushing up on the right and then the left hand. Repeat, switching the order.

60 seconds tricep side push-up, left

As above but on the other side.

30 seconds walking plank (double time)

As above.

60 seconds diamond tricep push-up

Assume a push-up position but with hands close together on the floor under your chest. Touch your index fingers and thumbs together to make a diamond shape. Perform a push-up by lowering chest to hands. Perform on your knees if that’s too hard.

30 seconds scissor kicks alternate (double time)

Lie on your back and extend your legs to the floor. One at a time, lower your legs to the floor and back to the ceiling in a scissor motion, at the same time reaching up towards the outside of your foot (opposite hand to opposite foot).

60 seconds side plank, right (hip down)

Hold a plank and then rotate until your right hip faces the ceiling, with your hand extended straight upwards as if you’re touching the sky. Keep your right hip as high as possible, before lowering your left hip towards the floor. Reverse the motion and repeat.

30 seconds abdominal cross (double time)

In a push-up position, with hands under your chest, bring your right knee in under your body and across towards your left elbow. Return to start and repeat on the other side.

60 seconds side plank, left (hip down)

As above, only other side.

30 seconds abdominal cross (double time)

As above.

60 seconds push-up and twist with toe touch

Perform a push-up, and at the top take your right hand and right foot off the floor and touch them together. Return into a push-up position and repeat the move but this time, alternate by touching your left hand and left foot together.

30 seconds burpees (double time)

This is a full chest-to-floor burpee in a push-up position. Lower yourself to the floor, press up and jump your feet in towards your hands. Explode up into a squat jump, then get straight back down and repeat the move.