Inchworm

Hinge down, walk your hands out to a plank and back, warming up the hamstrings, shoulders and core together.

How to do it

1. 01Stand tall, hinge at the hips and place your hands on the floor in front of your feet, bending your knees as needed.
2. 02Walk your hands forward until you reach a high plank, bracing to keep your body straight.
3. 03Walk your hands back toward your feet, keeping your legs as straight as is comfortable.
4. 04Roll up slowly to standing and repeat for the full interval.

Common mistakes

• Hips sagging in the plank — brace your abs and glutes.
• Forcing straight legs to reach the floor — bend your knees as needed; a mild stretch is enough.
• Walking the hands too far out — stop at a plank with your shoulders over your hands.