Panu takes you through three supersets: air squats and lunges; chair dips and bent-over rows; and finally hollow-tucks and glute bridges. You’ll need a chair and a tea towel.

Get ready for some serious squats, along with some wall sits and balances – you'll need a chair for one of the exercises.

Lift, curl and press with this total-body weights workout to build your strength and tone your muscles.

Get ready for plenty of squat and plank variations to really work your leg muscles, glutes and core in this 30-minute class.

This workout has 3 supersets – for each pair you’ll perform 10 reps of both exercises and go for 3 rounds:
Superset 1 – walking planks and paused squat jumps
Superset 2 – plank knee tuck twists and lying lateral pull downs
Superset 3 – reverse crunches and burpees.

In part 1 you’ll complete 15 reps of each exercise in 3 rounds: push-ups into downward-facing dogs, crunches into glute bridges and standing forward lunges. Then in part 2 you’ll do 10 reps of each exercise, cycling through 3 times: wide plank ankle taps, body weight thrusters and butterfly sit-ups.

In this routine you'll circle through each of the three exercises for each muscle group three times:
Lower body –10 hand-release push-ups, 10 v-sits, 8 reverse lunges on each side
Upper body –10 plank shoulder taps, 10 superman lifts, 10 paused air squats
Core – 10 pivot planks and 10 kneeling si...

This LBT workout takes you through some different squat and lunge variations before finishing with some glute floor work.

A low-impact chair-based workout to get your body moving and slowly build your heart rate.

Say hello to your leg, glute and core muscles with squat, lunge and glute bridge variations, before focusing on your abs with side plank clams, single leg raises and crunches.

This workout is split into 2 mini circuits, with 3 rounds of 3 exercises – 40 seconds on, 20 seconds off:
Circuit 1 – yoga push-ups, bent-over rows, abdominal crunches
Circuit 2 – standing push presses, upright rows, Russian twists.

First you’ll focus on your legs with some squats, then there’s some chest and triceps work, and finally you’ll strengthen your back with some deadlifts, rows and cleans. You can use a barbell and a step if you have one, but you can still follow the workout without them.

A mixture of barbell and dumbbell exercises, you’ll strengthen your legs and glutes with deadlifts, lunges and squats, and work on your arms with rows, curls and presses.

Work on your leg strength with single-leg Romanian deadlifts, fire up your glutes with bridge pulses and challenge your abs with side-plank crunches.

This 30-minute session starts with lunge and squat sequences for your legs, before moving onto bridge and clamshell variations for your glutes, and you’ll finish with some planks and sit-ups for your core.

After a bodyweight warm-up, grab your weights for some squats and bicep curls before mixing it up with some arm and leg combos.

If you want a real challenge on leg day, Panu shows you how you can incorporate a resistance band into your workout. You’ll be doing 3 rounds of 10 reps for each exercise including squats, crab steps and glute bridges.