For full challenge details click here.

Day 3.

Getting motivated to do a work-out from home for most of us isn't easy. Therefore it's important to have a quick easy to follow plan that you can slot in your day at any time. So presenting challenge 'Jump into fitness' with just four simple to follow exercises. Two jumpy exercises, then jump down to the mat in between (well you don't actually have to jump but you get the idea) for a floor exercise. This should really get your heart pumping. Quick and effective!

Now always warm up before starting. For warm up ideas please check out day one's challenge from Dave Rimmer or this previously posted video from you tube with an aerobics warm up.

The challenge:

Exercise one: Jumping jacks for one minute. 

Exercise two: Plank for one minute. 

Exercise three: Jump squat for one minute.

Exercise four: Press ups for one minute. 

Repeat this sequence twice more for a quick but effective 12 minute work out. 

Now cool down.

Tip: always work at your own level rather than just giving up. Always modify exercises where needed and consult your doctor before taking up any new fitness regime.

Beginners: if you really can't manage a minute per exercise then reduce the time but make sure it's still challenging and work to increase this. Also take 30 seconds rest between exercises if you need it. With the plank take the position to your knees. Take out the jump on the squat, as this is much more advanced move that a normal squat, especially if you're not used to this type of exercise. Or do a few reps and then remove jump. Always work at your own level and always check with your doctor first if unsure.

Experienced level: either increase the time so 2 minutes etc per exercises or challenge yourself to do as many of the exercise as possible in the minute and aim to beat it in round 2 and three.