No equipment? No worries! Personal trainer Sarah Linden is here to take you through an equipment free toning and strengthening workout. Perfect for those on-the-go or those looking for a full body workout they can do from home.

Getting fit and healthy doesn't have to be rocket-science, utilising body weight exercises in your workout can produce a number of great benefits such as increased strength and improving cardiovascular fitness. They say that 'the best workout is the one you do' so let's get warmed up and ready for a hit of those feel-good endorphins. You've got this!

Warm up

Ensure you warm up your body to prepare for your workout, it can also help reduce muscle soreness and reduce the risk of injury. This could be a quick walk around the block, a few star jumps and high knees or maybe some light stretching.

Workout

Complete each exercise for 15 reps, followed by a 45 second break. Repeat circuit two more times.

• Wall sit
• Bridge
• Rear fly pulse
• Standing back fly
• V-sit fly pulse
• Push up 21s
• Side push up
• Crunch
• Lateral raises 21s
• Side plank with hip dip

Cool down

Take a few minutes to cool down by engaging in some gentle stretching and movements to allow your heart rate and breathing to return to normal.

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