How to complete an intermediate workout routine - part 3

Jog - time to challenge your Cardiovascular systems and get into the higher heart-rate zones. Jog on the spot for 2 mins then run as fast as you can, bouncing on your toes for 1 min. Repeat 5 times

Press Ups - Let's work out the chest and arms. Start in a high plank position. Keep a straight line through your lower body. Lower yourself and push back up. Do 12 of these

Sumo Squats - Take a wide pace with your feet pointing out wards and your knees facing the same direction as your toes. Sit back with your knees not coming over your toes, then stand back up. 12 times

High Plank - This will help your core strength. Set up as you did for the press ups and hold the top position for 45 secs

Downward Dog - This will focus on your shoulders as well as your back. From the High Plank position, move your hips to an inverted V position. Hold for 45 seconds

Knee Lifts - these are for your thighs and your hips. Stand up straight with your feet together, lift your knee to hip level and return down. Do 40 on each leg