A low-impact routine with chair-assisted exercises and gentle floor work.

Work your whole body in this Tabata-style session with 8 rounds of 2 exercises in each section – 20 seconds on, 10 seconds off:
Part 1 – jumping lunges and mountain climbers
Part 2 – V-sits and burpees
Part 3 – hand-release push-ups and planks with rotation.

This routine will stretch out all the leg muscles that can get tight due to running, as well as improve your running posture with a stretch for your chest.

This workout involves 3 rounds of 2 exercises – 30 seconds on and 15 seconds off – for each section:
Part 1 – skater hops and plank walk-ups
Part 2 – down ups and butterfly sit-ups
Part 3 – wall sit and wall mountain climbers.

Supermans, crunches and side planks make up this core-building routine.

For each section of this workout you’ll be doing 8 rounds of 2 exercises, alternating between them:
Part 1 – hand-release push-ups and flutter kicks
Part 2 – jumping lunges and bicycle crunches
Part 3 – burpees into a squat jumps and plank walk-ups.

Work on your abs, obliques and glutes with V-sits, Russian twists and glute bridge holds.

This workout includes 3 pairings of strength and cardio exercises with 3 rounds of each – 30 seconds on, 15 seconds off:
Part 1 – wall sit and squat jumps
Part 2 – crunch hold and mountain climbers
Part 3 – plank and burpees.

This HIIT session involves a kettlebell, but don't worry if you don't have one as Panu provides some substitute exercises.

This fun workout will get your kids moving with everything from crab walks and bear crawls, to spotty dogs and bunny hops.

In this session you’ll be focussing on one high-intensity exercise for 20 seconds, followed by 10 seconds of rest, for 8 rounds. You’ll start with burpees, before moving on to air squats, and finally V-sits.

This is a simple but effective session with standing walk outs, glute bridges and plenty of plank variations.

Challenge your upper body muscles with hand-release push-ups, swimmer circles and plank walk-ups.