Combine a broad jump, a plank and a walk back and you’ve got an exercise that boosts your heart rate, tones your abs and strengthens your lower body.

How to do it:
  • Squat down and jump as far forward as you can, using your arms for momentum.
  • Land softly and place your hands on the ground before jumping back into a plank position.
  • Walk your hands back towards your feet, keeping your legs as straight as possible as you do so.
  • Hinge back up to a standing position by squeezing your glutes.
  • Repeat.
Nail perfect form

The key to this move is engaging your core muscles to keep a flat back. Take small steps with your hands as you walk back to your feet, keeping your knees “soft” by bending them slightly. As you step backwards you should feel a stretch up your hamstrings. Keep your knees slightly bent as you move back to a standing position to protect your back.

Adding this move to a workout

This exercise is challenging on its own or as a finisher to your workout. Here are some of our favourite ways to add it onto a sesh.

Go all out with tabata: Go for six rounds of tabata. That’s 20 seconds of work, 10 seconds of rest, repeated six times.

Make it a core circuit: Complete 10 broad jump walk backs, 20 weighted crunches and 30 bicycles for three rounds.

Try a dynamic cardio sesh: Complete 10 broad jump walk backs, 15 burpees, 20 jumping lunges and 30 mountain climbers for three rounds. It’s a quick cardio session that will guarantee you walk out of the gym glowing.