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.

Can you get through 120 push-ups? First you’ll need to complete a buy in of 10 half burpees and 15 air squats. And if you have to break your push-ups, you’ll have to do the buy in round again before you can carry on. Good luck!

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

Get the whole family involved in some exercise games that will test their memory and spelling, not just their fitness. Then try Panu’s strength challenges to boost their coordination and balancing skills.

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.

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

Panu leads a couple of games get your kids’ minds and bodies working hard. He then sets some exercise challenges to test their strength, coordination and balance.

Panu takes you through a full-body routine to improve your flexibility and mobility, starting with the upper body and working down to the lower body.

Challenge yourself with a 15-minute ascending ladder of burpees and air squats. The burpees go up in 1s and the air squats in 2s, so first you’ll do 1 burpee and 2 air squats, then 2 burpees and 4 air squats, and so on.