If in doubt, check with a GP before trying a new regime

1 Multi-directional lunges, 2 mins After warming up, stand with legs hip-width apart. Step forward into a lunge, hold and return. Do the same to the side, and behind. Repeat for 1 min; swap legs.

2 Push-ups, 1 min Lie chest down on a mat or floor. Brace your core, place your hands by your shoulders and, with legs straight, use your arms to push your body up. Hold, lower until your arms are bent to 90 degrees, and repeat. Go on your knees if need be.

3 Squats, 1 min Stand with your legs hip-width apart and push your bum back as if sitting on a chair, with a deep bend in your legs. Pause, return to standing, pushing your hips forward, and repeat. Tie a resistance band around your knees to amp it up.

4 Chair dips, 1 min Sit on a hard-edged chair. Put your hands on the seat edge and, with straight legs, shuffle your weight forward, holding yourself up with your arms. Slowly lower your bum towards the floor, bending your arms. Raise and repeat.

5 Three-way plank, 1 min 30 sec Stay in a press-up position, taking your body weight on to your straight arms, while engaging your core. Hold for 30 secs. Now do a side plank, by turning your whole body to one side, taking your weight on one hand, arm straight. Hold for 30 secs, then turn and do the other side. This circuit takes 6 min 30 sec. Aim to repeat two-three times before cooling down.

• Dalton Wong’s mini resistance bands are available from twentytwotraining.com