Quick exercises to get you fit for mountain biking

<source media="(max-width: 320px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=160%2C208, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=320%2C416 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=480%2C624 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=640%2C832 4x" type="image/jpeg"> <source media="(max-width: 375px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=190%2C247, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=380%2C494 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=570%2C741 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=692%2C900 4x" type="image/jpeg"> <source media="(max-width: 425px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=215%2C279, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=430%2C559 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=645%2C838 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=692%2C900 4x" type="image/jpeg"> <source media="(max-width: 768px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=295%2C383, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=590%2C767 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=693%2C900 3x" type="image/jpeg"> <source media="(max-width: 992px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=136%2C176, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=272%2C353 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=408%2C530 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=544%2C707 4x" type="image/jpeg"> <source media="(min-width: 993px)" srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=155%2C201, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=310%2C403 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=465%2C604 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=45&resize=620%2C806 4x" type="image/jpeg"> <img class="wp-image-284712 size-portrait_thumbnail image-handler__image image-handler__image--aspect no-wrap js-gallery-grid-src-image" src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0.jpg?quality=90&resize=556%2C723" width="556" height="723" data-crop-width="" data-crop-height="" alt="Do these exercises off the bike to enjoy your time on the bike more" title="get-fit-quick-16-1470827808873-xw2944g72ldg-9166ff0" style="width: auto; height: 100%;"> Do these exercises off the bike to enjoy your time on the bike more Michael Kirkman

The fastest and most effective way to get bike fit is to ride as hard as possible as often as possible, with recovery periods in between. But you can’t always do that, so here’s a selection of bike-free exercises that can shortcut and complement strength and fitness gains.

5 exercises to roll out tight muscles Three simple exercises to tighten your abs Make gains off the bike 1. Press-up If you struggle on rough ground or long descents, it could be due to a weak upper body. With your hands just outside shoulder width, keep your body straight and extend your arms, pivoting from your toes. Lower yourself back down until your upper arms are parallel with the floor.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284718 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Press-Up" title="get-fit-quick-01-1470827808822-1k0ntgs5010f9-2d102af"> Press-Up Philip Sowels/MBUK 2. Side bridge with leg raise Want a torso and glutes of steel? This is the one for you! Start by supporting yourself on your elbow and foot, straight and strong from head to heel. Then draw in a deep breath, fill your belly and, as you exhale,lift your top leg as high as you can.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284721 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Side bridge with leg raise" title="get-fit-quick-02-1470827808822-r30qg48rjn51-f4f3b28"> Side bridge with leg raise Philip Sowels/MBUK 3. Squat With feet just over shoulder width apart and chest upright, ease your hips down as if sitting on a chair until your thighs are parallel with the floor. Push back up slowly.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284723 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Squat" title="get-fit-quick-03-1470827808826-1k080zzjwr136-0e9a98d"> Squat Philip Sowels/MBUK 4. Bunnyhop Stand in a jump position, engage your core, sink to a quarter-squat, then push up through the balls of your feet with max force. Absorb and control the landing.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284725 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Bunnyhop" title="get-fit-quick-04-1470827808830-1ajfk5d7e55y4-0c15629"> Bunnyhop Philip Sowels/MBUK 5. One-leg squat Stand on one leg with the other leg slightly in front and off the floor. Keep your chest upright and core engaged, and bend the supporting leg, keeping the other straight.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284728 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="One-leg squat" title="get-fit-quick-05-1470827808833-npy3878isveq-87ecc5d"> One-leg squat Philip Sowels/MBUK 6. Plank With your feet as close together as possible, and only your toes and forearms in contact with the floor, hold the rest of your body off the ground, in a straight line.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284731 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Plank" title="get-fit-quick-06-1470827808837-jo7n2u6vnd17-2ed979a"> Plank Philip Sowels/MBUK 7. ‘V’ sit-up Lie flat, with both of your hands above your head. Sit up and raise one leg straight up so that you touch your ankle with both hands. Repeat with the other leg.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284734 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="‘V’ sit-up" title="get-fit-quick-07-1470827808841-1a2v9cyahxeee-0403d56"> ‘V’ sit-up Philip Sowels/MBUK 8. Crunch Raise your feet, with hips and knees at 90 degrees. With fingers on head, chin tucked in and legs still, engage your core muscles to bring your elbows to your knees.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284738 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Crunch" title="get-fit-quick-08-1470827808844-sbwao2rykf1k-019542f"> Crunch Philip Sowels/MBUK 9. Close-arm press-up Put your hands under the centre of your chest. Keep your body straight and extend your arms, pivoting from your toes. Lower yourself back down until your chest touches your hands.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284740 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Close-Arm press-up" title="get-fit-quick-09-1470827808848-1dt9qrci6nyw5-819e8e9"> Close-Arm press-up Philip Sowels/MBUK 10. Dip Put your hands on a step or a low table, with your fingers facing forwards. Bend at the elbows, lowering your body, back straight and chest upright. Bend your elbows to 90 degrees and then return.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284742 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Dip" title="get-fit-quick-10-1470827808852-rpthvay3nx5r-4afefe5"> Dip Philip Sowels/MBUK 11. Lunge Standing tall, with your shoulders back and core engaged, step forward and lower your body, under control, until both knees are flexed to 90 degrees, then return to the start position. Repeat on the other leg.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284746 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Lunge" title="get-fit-quick-11-1470827808855-hknifawrsc2z-68e0660"> Lunge Philip Sowels/MBUK Pre-ride preparation Four must-do warm-ups It’s a good idea to warm up before you hit the trail, in order to raise your body/muscle temperature, activate your central nervous and muscular system, and also mobilise your joints. The following moves cover all the bases…

1. Star Jump Simple and effective – get warm, improve ankle mobility and fire up your central nervous system! Do 20 or more reps. Star jumps are ideal for doing in the car park, before hitting the trail, while waiting for your mates to finish faffing about.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284749 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Star Jump" title="get-fit-quick-12-1470827808859-8w28gx6h8s0k-711772c"> Star Jump Philip Sowels/MBUK 2. Windmill Hip mobility and control are crucial for mountain biking. Start with your feet shoulder width apart, shift your hips to one side, keeping your knees straight, and rotate your upper body so you’re looking up to the extended arm and touching the ground with the other. Reset and repeat on the other side.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284752 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Windmill" title="get-fit-quick-13-1470827808862-1914bb5qx8xu5-207e68d"> Windmill Philip Sowels/MBUK 3. Lunge with Twist Lunge backwards, catch your weight and lower yourself down, making sure all of your lower limbs are at right angles. Twist your upper body toward the supportingleg, with arms bent and elbows raised.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284754 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Lunge with Twist" title="get-fit-quick-14-1470827808866-1qgy3i564lflz-7cb98ca"> Lunge with Twist Philip Sowels/MBUK 4. Slow to Fast Push-Up Getting your big upper body muscles ready for shredding is often overlooked. Get yourself into a strong push-up position with your upper arms about 25 degrees from your torso. Lower yourself for a count of four then push back up as fast as possible. Aim for 10 reps each side, unless stated otherwise.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284756 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Slow to Fast Push-Up" title="get-fit-quick-15-1470827808869-1ldkrs4ybo35e-f202611"> Slow to Fast Push-Up Philip Sowels/MBUK Tone up on the bike Four ways your muscles are working while riding – and how to get better results, faster!

1. Legs Improve your leg strength by hitting uphills hard in a slightly harder gear than normal – this is called over-gearing. Aim for about 60 pedal revolutions per minute and stay in the saddle for maximum effect. It’ll be harder than spinning at a normal rate but you’ll gain leg strength in no time. Alternate between normal and over-gearing on your next ride.

2. Arms Though your legs are generating the power and doing most of the work while riding, your arms are also getting a decent workout. On the trail you have to be dynamic and move the bike around, so the muscles in your arms are constantly contracting and relaxing. To work them more, try standing up on a climb or do short sprints out of the saddle when on the flat.

<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=1200%2C675 4x" type="image/webp"> <source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=90&resize=300%2C169, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=600%2C338 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=900%2C506 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=1200%2C675 4x" type="image/jpeg"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=1420%2C799 4x" type="image/webp"> <source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=90&resize=355%2C200, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=710%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=1065%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=1420%2C799 4x" type="image/jpeg"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=1215%2C683 3x" type="image/webp"> <source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=90&resize=405%2C228, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=810%2C456 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=1215%2C683 3x" type="image/jpeg"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?webp=true&quality=45&resize=1224%2C689 3x" type="image/webp"> <source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=90&resize=408%2C230, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=816%2C459 2x, https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=45&resize=1224%2C689 3x" type="image/jpeg"> <img class="wp-image-284759 align size-full image-handler__image image-handler__image--full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/21/2019/03/get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc.jpg?quality=90&resize=620%2C349" width="1600" height="900" alt="Make like Danny MacAskill and think of your commute route as parkour for bicycles!" title="get-fit-quick-17-1470827808876-1a6kgt0r2bd2j-30132fc"> Make like Danny MacAskill and think of your commute route as parkour for bicycles! Jonathan Ashelford 3. Abs You aren’t going to get a six-pack from riding alone – sorry! But the key to riding a bike well is balance and power. When standing out of the saddle on downhill trails, your balance and power comes from your core, which is constantly making minor adjustments. These tiny contractions (and large ones, if you corner properly) all add up by the time you finish your ride.

4. Heart Research suggests that to improve your heart health you should exercise at varied intensities. As a mountain biker, this couldn’t be any more simple – just hit the trail. The intensity is constantly changing when you ride up or downhill or power through technical sections – you’d actually be surprised at how hard you’re working without thinking about it.