Perform the moves as a continuous circuit 3 times, resting only if needed. (Remember to focus on your good form, and ignore Beyonce’s…)

1. High knee raise to reverse lunge
15 reps per side
With hands behind your head, raise your right knee until your thigh is parallel to the floor; step back into a lunge before raising the knee again.

2. Hip-tap burpee
15 reps
In a plank position, reach back with one arm and tap your hip on the same side. Repeat on the other side, then spring up. Jump and perform an overhead clap.

3. Single-leg wall bridge
15 reps per side
Lie on your back with your right foot on the walI, knee bent at 90 degrees. Straighten your left leg and ‘bridge’ your hips up. Pause, then return.

4. Plank-position wall-tap
15 each side
In a plank position, arm’s length from a wall, reach forwards and tap the wall with one hand, keeping your hips straight throughout.