Bootcamp heartcore week one: a high-low workout to set pulses racing

Feel your heart rate rise with this series of moves intended to get you sweating.

1. Plank to squat

45 seconds

From your high-plank position, power yourself up into a squat, get control and hop yourself back into a plank.

2. Reverse lunge to J-Lo

45 seconds

From standing, step your right foot back into a lunge, and then bring it to your side to tap into the J-Lo lateral lunge. When your 45 seconds is up, repeat for 45 seconds on the other side.

3. B-boys

45 seconds

Start in an all-fours knees position and kick one leg through underneath you. Switch legs and repeat.

4. Curtsey lunge to knee tap

45 seconds

Assume a curtsy lunge, with your right leg forward and left leg behind and angled behind and across the body. From that position, challenge your co-ordination by raising up and bringing the left knee to your right elbow. The go back into a curtsy lunge. Switch legs on the next round.

Perform four to six rounds of this workout.