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"This little home workout is really simple and only requires a mat and some space in your living room or garden. This session is a great full-body workout and is especially good for swimmers or triathletes.
"Swimming is a whole-body workout, and that is really tough to replicate on the bike or going for a jog, so something like this alongside a bike session is really great. The exercises listed below can be done in a progression over a few weeks for most benefit, starting easier and building through a 4-week block. Below the exercise list are some example progressions you could use."
See the video above for demonstrations of each – skip to the time to go straight to the exercise.
Through all these exercises keep a good tempo but don't rush: the more control you can keep, the harder the work will be, so always take good form over more reps if you are using time as your marker.
Hope everyone enjoys the workout and can take something from it!