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Wrap a resistance band around a pull-up bar, so that the loop hangs in front of you. Step in with one foot, making it take some of your weight, and grip the bar with an overhand grip (A). Pull your elbows down to lift your chest to the bar (B). Repeat.

Start at one end of the ladder (A). Staying on your toes, swiftly move through the ladder to build agility, with your right foot between the rungs and your left foot outside the ladder (B). Turn around and work back with your left foot in the ladder. Rest 60 seconds and go back to the pull-ups.

Lusum Adjustable Agility Ladder, 6M

Work on your agility, speed and footwork using this adjustable ladder from Lusum, which folds away neatly into a travel bag.

Set up in a high plank with your hands on the edges of a Bosu. Raise your knees to your elbows alternately to perform one mountain climber (A), then lower your chest to the Bosu (B). Press back up, engaging your core.

This one is pretty simple, but be warned: it’s going to hurt. Clamber into the saddle (A) and start pedalling (B). Make sure you go as fast as you can, but remember that this is for a whole minute, so try to pick a pace – around 80% effort – that you can maintain throughout. Grit your teeth.

Set up in a low plank, resting on your forearms with your elbows below your shoulders (A). Lift your hips and push your head through your arms to raise yourself into the pike (B). Contract your abs and then reverse the movement. Now, go again.

Measure out a distance of around 25m, drop into a sprinter’s stance (A), then go at full pace for the line. Drive your elbows backward and pump your legs (B). Jog back to recover and go again. Try for as many sprints as you can in the minute.