Mike is back for a second slice of fundamental goodness! This time focusing on shoulder, mid section and hamstring strength. These areas of you body are integral to improving strength and avoiding injuries. Do these exercises as an accessory to your strength training programme or anytime you have some time spare and fancy moving about.

1000 reps as fast as you can! Do you think you can complete it?

Gina's workout today is a chipper consisting of 100 reps of 10 different exercise using only a kettlebell and a dumbbell. Get your self warmed up then set the stopwatch and off you go! Pace yourself and do not move on to the next exercise until all 100 reps are done. Break it up into 10's, 20's or smash the whole lot out in one go! It's totally up to you! The only rule is you must keep chipping away at it until all 1000 reps are done!

Today Mike show us his favourite way to warm up for running and other lower body workouts. It has a lower body focus with a little bit of upper thrown in for good measure! Perfect to get you mobile and feeling ready to move!

It’s now Dave’s turn to take us through a whole body workout at home using just body weight! The focus here is on ‘time under tension’ throughout each movement! By doing this rather than performing the reps quickly, it will allow us to get greater muscle stimulus and overload in the absence of added resistance, such as a barbell or dumbbells.

Here’s another home bodyweight work our brought to you by Gina. This time the focus is on both strength and HIIT in the form of supersets. The session is laid out in five 3 minute blocks. Remember to do each superset twice before resting and moving onto the next block. There’s then a spicy little finisher those legs pumped!