This provides an entire body workout and makes a great warm-up for a circuit. Start on all fours and begin moving along the ground as quickly as you can. Add variations – move the arm and leg from the same side of the body at the same time (ipsilateral movement), the opposite arm and foot (contralateral), or move sideways. Keep the hips straight and low and then change to a high-level crawl. Continue for 2-3 minutes. Photograph: Chris Hugall
Develops arm and leg strength as well as speed and power. Find something to throw (a ball, stick or small rock) and throw it as far as you can ahead of you, using your body weight and plenty of arm and upper-body rotation to generate power. When it lands, sprint to fetch it. Repeat 6-10 times, alternating your throwing arm each time. Photograph: Chris Hugall
This develops upper-body strength, particularly in the shoulders and arms. Find a low-level bench, stand sideways on to it and place both hands on the bench surface. Take your body weight fully on your arms and bounce your legs and torso over alternate sides of the bench. Remember to jump in both directions even though one side will always seem easier. Select higher obstacles as you get stronger. Repeat 6-10 times in each direction. Photograph: Chris Hugall
This can be performed with a log, rock or rucksack that is heavy enough to require effort but not so heavy that it is a strain to lift it. Squat down from the knees (keeping your back straight) to pick up the item and lift it, preferably to shoulder level. If it’s too heavy, carry it with straight arms, keeping good spinal alignment. Carry it a distance of 10-20 metres, aiming to move as quickly as possible. Repeat 5-8 times. Photograph: Chris Hugall
Crucial for building all-over body strength. Balance on your toes and hands with your palms to the floor just wider than shoulder- width apart. Straighten your back and legs so that your body remains in a “plank” position. Breathe in and lower your torso to the floor by bending your elbows to 90 degrees. Tense your abdominal muscles to help keep your legs straight. Breathe out and push back up to the starting position. Repeat 2-20 times. Photograph: Chris Hugall
This targets rarely used muscles in the upper back and shoulders as well as the abdominals and arms. Find a sturdy horizontal branch or pole within easy reach from the ground. From a standing position, jump up and grab the branch and hang from it for 15-30 seconds. As you get fitter, progress to swinging forward and backwards or from side to side. Try to move your hands along the branch, travelling left to right using your back, hips and knees to gain momentum. Photograph: Chris Hugall
Stretches and works the muscles in the buttocks and legs. Stand with your feet wider than hip-width apart and your back straight. Bend your knees to drop down into as deep a squat as possible with your buttocks aiming for the ground. It should feel relaxed and you should keep your heels on the ground. Raise your arms and stretch them out in front of your body and keep your neck in line with your spine. If you find this too difficult at first, try holding on to a bench or tree for support. Hold for 15-60 seconds. Photograph: Chris Hugall
Develops speed, power and leg strength, but is also a great way to strengthen the abdominals. Pick a target such as a leaf, stone or small stick a few metres ahead of you. Stand upright with your feet hip-width apart. Bend your knees and swing your arms backwards and then forcefully forwards, bringing your knees to your chest to propel yourself forward horizontally. Vary the distance and keep pushing yourself further. Perform 10-20 jumps. Photograph: Chris Hugall
Improves leg and gluteal strength as well as balance skills. Stand upright with good posture and close your eyes. Raise one leg, keep your arms at your sides and balance for 60 seconds or as long as you can manage. Repeat with your arms outstretched and while performing a one-legged squat (with the supporting leg bent) or with the arms crossed over the chest. Perform 4-6 balances on each leg. Photograph: Chris Hugall
Works the abdominals, arms, back and legs and develops explosive power and strength. Stand in front of a low bench or log with feet hip-width apart. Jump on to the bench/ log by swinging back your arms and bending your knees before throwing the arms forwards and upwards to propel yourself. Instead of trying to lift your body as high as possible, bring your knees up towards your chest as you jump. Land on both feet and try to make the landing as soft and quiet as possible. Aim to land on the balls of your feet and maintain good balance. Jump softly back down with both feet. Gradually increase the height of the platforms as you improve. Repeat 8-10 times. Photograph: Chris Hugall
