Instructions: Repeat each move for 30 seconds then rest for 15. Repeat the routine three times and try to do it three times a week.
a Stand with your feet together. Lunge forward with your right foot and bring your left hand down to touch your heel.
b Jump straight up as you thrust your arms forward. Switch legs in midair (like a scissor action) and land in a lunge with your left leg forward. Repeat, switching legs again.
Amanda says: “This move is brilliant as it incorporates all your muscles at once and throws in a bit of cardio.”
BENT-OVER TOWEL ROW
a Hold a towel that’s twisted tight. Bend your knees slightly and bring your torso forward, by hinging at the waist, while keeping your back straight until it is almost parallel to the floor. Tip: Make sure you keep your head up. The towel should hang directly in front of you as your arms hang perpendicular to the floor. This is your starting position.
b While keeping your upper body stationary, breathe out and lift the towel towards you, pulling your arms wide. Keep your elbows close to your body and only use your forearms to hold the towel. At the top, squeeze your back muscles and hold for a brief pause before inhaling then slowly lowering the towel back to the start.
MEDICINE BALL SLAM
Stand with your knees slightly bent; hold a medicine ball overhead with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don’t fall forward. Amanda says: “This is harder than it looks. Be sure to put every ounce of energy into that slam – think of someone you don’t like!”
a Stand on one leg, bend at the waist and put your hands on the ground so they are aligned with your shoulders.
b Jump the standing leg back into a plank position. Straight away jump it forward again then do a one-legged jump up into the air. Repeat the move with the other leg
SLIDING TOWEL SQUAT THRUST
a Get into a push-up position on the floor, hands shoulder-width apart and feet on a towel; your body should be straight from head to heels.
b Use your abs to draw your feet forward, keeping your knees bent and hips low, crunching your legs into your chest, lifting your head slightly. Slide your feet back to the start position and repeat.
Amanda says: “A very deceiving move! Be prepared to tuck in those abs. Feel it in your core and a flat belly is around the corner!”
SPIDERMAN PRESS UPS
a Start in the plank position, with hands slightly wider than shoulder width-apart. Lower toward the floor.
b At the bottom of the movement, move your right knee forward to your right elbow. Return your right leg to the starting position then push back up to the plank. Repeat on the other side.
HINDU PRESS UP
a Start in a press up position but with your feet wider than your shoulders this time. Move your hands back towards your feet, so your bum is up in the air. Arms and legs should be straight, and you should be looking through your legs. From a distance, you will look like an upside down ‘V’.
b Bend your elbows so your body comes forward, and your hips go down towards the ground. Before your head goes all the way down, bend your spine so you are looking up at the sky. Straighten your arms, breathe out as you look up, then with your arms still straight, push your body back into the V shape to start again.
RESISTANCE BAND SQUAT
Tie a stretch band around your lower legs, just above both ankles. Place your feet shoulder-width apart to create tension in the band. Squat down to just lower than 90 degrees; hold the position for two seconds than push quickly through your heels to stand up.
Amanda says: “Simple exercise, with a great result. And yet again, easy to do anywhere!”
a Get into a push up position with one hand on the edge of a step, the other on the floor.
b Lower yourself down into a push up.
c Push up and cross your hands over each other, so they are both on the step, then place your other hand out onto the floor.
c Repeat another push up on the other side.
Amanda says: “A great alternative to the mundane push up.”
PHOTOGRAPHY: CLIQQ STUDIOS (cliqq.co.uk); HAIR AND MAKE-UP: Sally O’Neill; MODEL: Amanda Byram
CLOTHING: Running Bare crop and shorts, Asics Gel Trainers, £103 (asics.co.uk).
PT: Jay Copley @Jay_Copley. Visit Amanda at amandabyram.com or on Twitter @amandabyram1 and @byrambod