This workout is not for the faint hearted! Athlete Pip Malone talks us through it


10-Minute AMRAP 
(As Many Rounds/Reps As Possible)
The brief is not for the faint-hearted. But it is simple – do each exercise as many times as you can in 10 minutes. If you’re in a world of pain by minute eight, you’re on track; the aim is to push yourself out of your comfort zone. When you think you are at your body’s limit, push further than what you think you are capable of and you will surprise yourself.

10-minute sit-ups
WHAT FOR: Stronger core and abdomen. By performing sit-ups, you’re helping to firm up your stomach muscles achieving a more defined, toned torso.

10-minute air squats
WHAT FOR: This is an effective lower-body workout for both beginning and bourgeoning exercisers. Malone says this is a winner for women as it targets tricky girl bits like the butt and thighs. Air squats tighten up your derrière, as well as your thigh muscles. The movement also works to improve flexibility in the hamstrings and glutes.

10-minute kettlebell swings   
WHAT FOR: Kettlebell swings are an incredible cardio and strength workout all in one. Use a light kettlebell and make sure you have someone teaching you how to swing it properly – ideally someone who is RKC trained.

10-minute push-ups (can be performed on the knees)
WHAT FOR: Push-ups are the perfect beginners exercise to tone arms and build upper body strength. Sagging upper arms are one of the most dreaded conditions for women as they age. A regular routine of push-ups can keep tuckshop arms where they belong: in the canteen.

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