Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

SQUAT — Bench

Stand with your feet shoulder width apart. Squat and touch your bottom to a box/bench behind you, do not let the knees come too far forwards, push the bottom backwards and press through your heels to extend the legs.

SQUAT – TRX

Stand facing the TRX with your feet shoulder width apart. Hold both handles with your arms bent. Extend your arms as you lower yourself into a deep squat. Push through your feet as you straighten the legs and pull in with the arms.

SQUAT — Dumbbells

Stand feet shoulder width apart and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs. Make sure your knees track inline with your toes.

SQUAT — Medicine Ball

Stand feet shoulder width apart and hold a medicine ball to your chest. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs and press the ball overhead. Make sure your knees track inline with your toes.

SQUAT — Wall

Lean your back against a wall with your feet hip width apart and slightly forward of your body. Lower into a squat position until your thighs are parallel to the floor and. Keep your chest lifted and hold this position.

SQUAT — Kettlebell

Stand with your feet wide, toes turned out slightly and hold a kettlebell in both hands. Bend the knees pressing them outwards into a sumo squat. Push your heels into the floor and extend your legs. Maintain neutral spine throughout.

SQUAT — Barbell

Stand feet shoulder width apart and hold a barbell to your shoulders in front of you. Raise your elbows slightly so the bar can rest on your collar bone. Bend the knees into a squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor and extend the legs.

SQUAT — TRX

Stand facing the TRX and hold both handles. With your feet shoulder width apart, lower into a squat and then push through the feet, pull slightly with the arms and jump as high as possible. As you land bend the knees and go straight into the next squat jump, keep the movement fluid.

SQUAT — Dumbbells

Stand with your feet shoulder width apart and dumbbells in each hand, held to the shoulders. Squat and push through the feet into a high jump, land back into a squat position and continue the movement.