Tone up and get into that sexy summer dress with these moves from our 30-minute workout programme…

Side-To-Side Hops With Resistance Band

Place the band around your ankles, with your feet wide enough apart to feel the tension in the band, and get into a squat position (A). Hop to the left, leading with the left foot and then following with the right (B). That’s one rep. Quickly hop back to the starting position, leading with your right and then following with your left. Continue alternating at a quick pace for 15 to 20 reps.

Skaters

Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg (A). Jump a few feet to the other side, switching the position of your legs and arms (B). That’s one rep. Continue jumping from side to side until you’ve done 12 to 15 reps on each side.

Power Kick

Stand with your feet hip-width apart and abs tight. Step back with your right foot and lower into a lunge (A). Squeeze your glutes as you push up through your left heel, kicking your right leg in front of you as you stand and straighten your left leg (B). That’s one rep. Then bring your right leg back into a lunge position and do 10 to 15 continuous reps. Repeat on the other side.

Squat-And-Row With Resistance Band

Loop the band through a sturdy object at chest height. Grab a handle with each hand and back away from the object until there’s no slack in the band. Hold the handles with your arms extended in front of you as you sit back into a squat position (A). As you stand up, pull your elbows back and squeeze your shoulder blades together (B). Return to the starting position. That’s one rep. Do 12 to 15.

Chest Press

Loop the band through a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there’s no slack in the band. Your hands should be at your chest, elbows up and palms facing down (A). Press the handles forward and together at the same time (B). Return slowly, being careful not to go past your shoulders. That’s one rep. Do 12 to 15.

Modified Bend

Sit on a chair or bench and lean forward slightly. Grab a pair of one to three kilogram dumbbells and raise your arms out to shoulder height, bending your elbows 90 degrees (A). Without changing your elbow position, rotate your forearms up as far as you can (B). Straighten your arms into a diving position, close to your ears (C). Reverse the motion, pulling your elbows back and rotating them down to the starting position. That’s one rep. Do 8 to 12.

Stability Ball Circles

Place your forearms on a stability ball and extend your legs behind you, hip-width apart. Brace your abs and raise yourself into a plank position (A). Using your forearms, roll the ball out to the left, in front of you, and back to the right (like a stirring motion) and then pull it back into the starting position (B). That’s one rep. Do 8 to 12, then switch directions and repeat.

Ultimate Toe Touch

Lie on the floor with your legs straight and arms out to your sides (A). Raise your left leg and reach your right hand to touch your toes (or reach as close to your toes as you can), engaging your core and making sure both shoulders come off the floor (B). Return to the starting position. That’s one rep. Repeat to the other side. Alternate until you’ve done 10 to 15 reps on each side.