Today let's go for a new series of workout exercises to do at home. This programme has been prepared by Olivia Conrad for the ASCE members.

As usual, warm up your whole body before starting the fitness session.

Today's programme is a new training sequence of 30" effort followed by 30" recovery.

1. Jumping jack.

2. Position of the chair on a wall, legs 90 degrees.

3. Push-up.

4. Abs crunches.

5. Stand on a chair.

6. Squats.

7.  Dips on a chair.

8. Frontal muscle sheathing.

9. Running on the spot.

10. Steps forward with one leg.

11. "T" push ups.

12. Lateral sheathing.

Do these exercises twice times and take a 3 minutes recovery break between each new sequence.

Best of luck, Stay fit and have a great day.