Your bedroom is a big enough gym

1. 1Stand tall, arms bent.
2. 2March on the spot, knee to hip height.
3. 3Swap arms with each knee.

Form check: Stay light on your feet — land toe first, not with a slam.

Level up: Speed it up for the last 15 seconds.

1. 1Arms straight out to the sides.
2. 2Small circles forward for 15 seconds.
3. 3Reverse for 15.

Form check: Shoulders down, not up by your ears.

Level up: Make the circles bigger, not faster.

1. 1Hands and knees.
2. 2Arch your back up like a cat.
3. 3Then dip it slowly and look ahead.

Form check: Move with your breath — slow beats big.

Level up: Add a gentle side-to-side sway.

1. 1Feet together, arms down.
2. 2Jump feet wide and arms overhead.
3. 3Jump back in.

Form check: Soft knees on every landing. Downstairs neighbours? Do the step-out version.

Level up: Half-speed but bigger for 10 reps, then fast for 10.

1. 1Hands up by your chin.
2. 2Punch straight out, one at a time.
3. 3Keep your feet bouncing.

Form check: Don't lock your elbow at the end of the punch.

Level up: Add two ducks every ten punches.

1. 1Use the bottom stair or a low sturdy step.
2. 2Step up, up, down, down.
3. 3Swap the leading leg halfway.

Form check: Whole foot on the step. Hold the rail if you want to.

Level up: Same speed, add 20 seconds.

1. 1Stand in front of a chair, feet hip-width.
2. 2Sit back slowly until you touch it.
3. 3Stand back up.

Form check: Knees track over your toes, chest up.

Level up: Pause for two seconds at the bottom.

1. 1Hands on a wall (easier) or floor with knees down.
2. 2Lower with control.
3. 3Push away.

Form check: Body in one straight line — no sagging hips.

Level up: Move your feet further from the wall.

1. 1Forearms down, elbows under shoulders.
2. 2Knees down or feet back.
3. 3Squeeze your tummy and hold.

Form check: Stop when your hips drop — quality over clock.

Level up: Add five seconds each week, not each day.

1. 1Lie on your back, knees bent, feet flat.
2. 2Push through your heels and lift your hips.
3. 3Lower slowly.

Form check: Ribs down — lift with your hips, not your back.

Level up: Hold the top for three seconds.

1. 1Stand on one foot.
2. 2Other foot resting on your calf (never the knee).
3. 3Swap at 20 seconds.

Form check: Fix your eyes on one spot — balance follows your eyes.

Level up: Close one eye. Then try both.

1. 1Put a towel or tape line on the floor.
2. 2Hop side to side over it.
3. 3Then front to back.

Form check: Small, quick, quiet hops.

Level up: One foot only, ten hops each side.

1. 1Sit, hands behind you, lift your hips.
2. 2Walk forwards four steps.
3. 3Walk back four steps.

Form check: Keep your hips up the whole way.

Level up: Add a sideways lap.

1. 1Reach both arms up high.
2. 2Fold slowly towards your toes.
3. 3Roll back up one bone at a time.

Form check: Bend your knees a little — never bounce a stretch.

Level up: Hold the fold for a slow count of ten.

1. 1Breathe in for 4.
2. 2Hold for 4.
3. 3Out for 4, hold for 4. Repeat.

Form check: Breathe into your belly, not your shoulders.

Level up: Try five full rounds with your eyes shut.