Running x2: run hard for 3 mins, jog/walk for 2 min. Repeat x5
Cycling: 2-3 hour mountain bike ride at weekend
Pressups x10 (slow, aim to fatigue at end) followed by 5 plyometric pressups (power up and clap hands in between each pressup). Repeat x2-3.
Squats: super slow x6 followed by 10x squat jumps. Repeat x2-3
Lunges: slow x10 each leg followed by a sprint up 2 flights of stairs, 2 at a time. Repeat x2-3.
Ab curl: 3x12, 20 secs rest.
Back Extensions: 3x12, 20 secs rest.
Hold for 25 secs each one, 3-7 times each week