keeping things simple

Step back until your back knee almost touches the ground. Front knee bent to 90deg and directly above your ankle.

Keeping your hands on your backside facing outwards, kick your heels up to try and kick your hands. Alternate legs.

Sit on the floor and lift your bottom up, keeping your bottom lifted walk forward a few steps, and then back to starting postion, repeat for 50 secs.

Laying on your back use your hands to sllde up and along towards your knees lifting your upper body up. Keep your arms straight, pause at the top and then slide back down. Repeat

laying on your back place your hands behind your head, using your abs slowly move your upper body towards the ceiling, hold, relax and repeat.

Laying down on your back, lift your left leg. Using your core keep that leg extended and lift your hips and bottom off the floor holding strong and lower. Repeat. 

Laying down on your back, bring your heels up towards your bottom. Alternating left to right hands along the floor reach to tap the outside of that heel.

Holding yourself in your preferred push up position (toes or knees) Bring your right knee to right elbow, alternating to left side and repeat.

Holding yourself in your preferred push up position (toes or knees) lift and lower your upper body, don't touch the floor, pause, repeat for 50 seconds.

Standing up, lunge to one side on a 45deg angle with the other leg bending at the knee. Push up using the muscle in your thigh, repeat on the same side.

Standing up bend over to touch the floor in front of your toes, bend your knees slightly if you need to. Keeping your hands on the floor walk away from yout feet as far as you can go, ad then return to start. Stand up and repeat.

On your hands and knees, lift one heel backwards and up towards the ceiling. Bring it back to the starting position and repeat, staying on the same side.

Starting in a pushup position, keeping your arms strong, jump up with both your feet and tuck them under your chest, and then outwards. Repeat.

Sit on the floor and lift both your legs upwards parallel to the floor, using a cycling action move opposite elbow to opposite knee and alternate.

Laying on your back lift both your legs slightly off the floor, using a soft alternating motion, kick your feet up and down - moving no more than 15-20cm each time. Place your hands under your bottom to take some pressure off your back if required.

Starting by sitting on the floor with your hands behind you, lift your bottom off the floor to a parallel position. Hold momentarily and return to the floor. Repeat.

Laying on your stomach, lift your stomach p off the floor, using your elbows for support. Place your hands together and hold for 50 secs.

Standing with your feet slightly wider than shoulder width, toes pointing outwards, bend your knees and lower your body keeping your back straight. Pause, raise and repeat.

Standing up, step forward to lower yourself on one leg dropping your back knee, but not touching the ground. Keep your weight on your front foot as you return to the starting position. Repeat on the same leg.

Standing up with both arms down by your sides (you can use something for balance if you need to. Raise both heels off the ground moviing your weight onto your two big toes. Lower your heels and repeat.

Starting on the  floor in your comfortable push up position (toes or knees) Keeping your elbows close to your sides, lower and lift yourself for a push up. Repeat.

Laying on the floor on your back,arms straight out behind you, legs out straight and flat, lift and lower your arms and legs until your knees and hands( or elbows) meet, return to flat and repeat. If a crunch is too hard for 50 secs, get into the V position and hold this pose for as long as you can.

Laying on the floor on your back legs out straight and flat, lift your legs slightly off the floor. Using a scissor action alternate crossing your heels and feet from side to side across each  other, alternating which foot is on the top and bottom.

Push up position (on toes or knees) place your hands shoulder width apart. Using the opposite hand tap your opposite shoulder, replace to where you started, repeating with other hand

Starting in a push up position, keeping your arms strong, pass your leg under your body and through to the opposite side, tap the floor, return to starting position and repeat on the other side.

In your push up position bring one knee up under your body towards your chest, return to original position. Repeating with the other leg

In a standing position bring one knee up up towards your chest, return to original position. Repeating with the other leg, this can be a simple movement like marching or it can be a faster, running on the spot movement, either is ok as long as you can maintain keeping your knees high.

Lay on your back and lift both your legs up off the ground. Keeping both heels together and move them in a clockwise direction keeping your legs straight. Change to anticlockwise half way.

Standing up straight, lift and keep one knee off the ground. Using the grounded leg lift yourself up and down as far as you can while maintaining your balance. Slow and steady is the secret to this one.

In a Lunge position, move your body forward alternating left and right legs. Do as many as you can fit in your area, turn around and head back to where you started. Be mindful to keep your knee in line with your foot as you take each lunge.

Standing with feet shoulder width apart, move downwards into a squat position and hold. Do tiny up and down movements keeping your bottom down as low as you can. Think like your sitting on a chair and lifting on and off it repeatedly

Sitting on the floor with your arms to the sides of your hips, lift your bottom up off the floor using your arms. Lift and lower your body using your arms only.

Start by laying on your side propping your weight onto your elbow. Raise your hips up off the ground using your knees for support. Keeping your body in a straight line from shoulders to knees. If possible straighten your legs out to balance on your heels keeping your entire body in a straight line from shoulders to feet.