Work Your Core With Max Whitlock’s Sofa Workout

Try this six-move circuit from Olympic gymnast Max Whitlock’s home fitness book .

How To:

1. 1 min rest between rounds

1a. Single-Leg Sofa Squat

1. Change legs and repeat.

1b. Hip Bridge Single-Leg Lift 

1. Perform three reps with one leg, change to the other, perform another three reps and keep alternating in this way.

1c. Decline Plank

1. Ensuring that your elbows are directly under your shoulders and that you’re up on your toes, hold a plank position with your feet elevated on the sofa.

1d. Sofa Leg Lift

1. Return to the start position with control and repeat.

1e. Press-Up Climb

1. Keep working in this way, alternating your hands.

1f. Handstand Dip with Sofa

1. Lift by straightening, not locking, your arms and repeat.

Extract taken from by Max Whitlock (Headline Home, £20)