Learn how to jab and cross before getting stuck into some boxing combos and conditioning drills.

This challenge is a 10-minute AMRAP (as many rounds as possible) consisting of 4 push-ups, 6 burpees and 12 sit-ups. How may rounds can you go?

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

This routine incorporates twists, body rolls and forward folds to stretch and mobilise your chest, back, shoulders and wrists, as well as your spine and hips.

This week’s challenge includes burpee squat jumps and mountain climbers. First you’ll be doing 20 of both, then 15 of both, and finally 10 of both. How fast can you go?

If you’re after a lower intensity session to strengthen your core, as well as your upper and lower body, this one’s for you. Make sure you have a tea towel to hand, or something similar.

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!

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.

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.

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.