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Perform two circuits of exercises, each one for 40 seconds, with 20 seconds rest in between. Complete as many repetitions as possible in the time.

4. Full press-ups - start. On your hands and toes, keeping the whole body level throughout.

4. Full press-ups - finish. Lower your chest so your upper arm is parallel with the floor. Then press back. For a third, strength-building circuit, perform the movement more slowly - up for a count of two, down for a count of three, for 30 seconds - then move straight on to the next exercise. To make it harder, go onto your fingertips.