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There's seriously no excuse not to do this workout; all you need is a coin and a little space. Grab your mates, go to the park and get sweaty!

THE RULES...

It's simple. First of all, make sure you warm up (try some star jumps, lunges and arm circles after a gentle five minute jog). Flip the coin to choose your first exercise - then work your way down the list of exercises. Perform the exercise for 1 minute, then quickly flip again to choose the next in the list of 'heads' or 'tails' moves. Do this 10 times, then have a rest. Repeat 2, 3 or 4 times through depending on how much time you have and your fitness levels.

HEADS

TAILS

Press Ups

Squat with Side Kick

Burpees

Explosive Star Jumps

Plank Get Ups

Reverse Lunges

Toe Reaches

Jump Squats

Ab Bikes

Squat Hold

Tricep Dips

Squat Thrusts

THE EXERCISES...

Most of them I'm sure you know how to do. But we've got some helpful pics and vids of the more complicated moves! Make sure that your technique is on point; that's the most important thing to ensure you get the most out of each move, and that you're doing it safely.

Press Ups

Credit: Samantha Neades

Burpees

Credit: Samantha Neades

Plank Get Ups

Credit: Samantha Neades

Toe Reaches

Credit: Samantha Neades

Ab Bikes

Credit: Samantha Neades

Tricep Dips

Credit: Samantha Neades

Explosive Star Jumps

Credit: Samantha Neades

Jump Squats

Credit: Samantha Neades

Squat Thrusts

Credit: Samantha Neades

Enjoy!

Samantha Neades / Personal Trainer / Cheltenham Women's Fitness

Featured Image Credit: Pexels/PA

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