Putting the hours in down the gym can be a challenge, though, due to work, life and family commitments. If this is the case, a lot can still be achieved in 45 minutes. Split the session into four blocks, wrap it up with a short warm-up and cool-down, and you’re set!

1. DYNAMIC MOBILITY

5mins: Flowing mobility moves.

Work from the ground to standing, flowing through moves such as cat-camel, deep lunges, T-spine rotations, squats, downward dog, etc.

2. ACTIVATION

5–10mins: Explosive movements.

Jumps, plyometrics, etc. Low total number of repetitions.

3. BASIC STRENGTH

15–20mins: Compound movements.

Dead lifts, squats, rows, pressing, hinging, etc.

4. CONDITIONING

5–10mins: Use bike, rower or body weight moves.

High intensity, low rest, good movement.