Another Space bootcamp week two: have it all —a four-step body blitz

This is an all-over workout to sculpt lean muscles (though it’ll hurt the next morning).

Concentrate on your form and try to get in as many (perfect) reps as possible.

Stand with feet shoulder-width apart and your toes pointing slightly outward. Bend your knees, pressing your hips back, and squat until your thighs are parallel with the floor. Lift your hips a few inches up and squat again. Push through the heels to jump straight up. Do two sets of 16 reps, with a 30-second rest between sets.

Stand with feet shoulder-width apart. Lunge forward with your right foot to a 90-degree bend. Slowly pick up your right leg (like a crane) and then return to the ground for two pluses. Repeat. Do sets of 16 reps on each side, with no break in between.

Start in a half-plank position. Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. Hold your body in a very straight line, keeping your abs and glutes contracted throughout. Do two sets of 32 reps, with 30 seconds between sets.

Lie on the floor with your knees bent and your feet on the floor, roughly hip width apart. Your arms should be extended by your side. This will be your starting position.

Crunch forward over your torso and up, about three to four inches to the right side, touching your right heel as you hold the contraction for a second. Exhale while performing this movement.

Now go back slowly to the starting position as you inhale.

Now crunch forward over your torso and up, around three to four inches to the left side, and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered one repetition.

Continue alternating sides in this manner until all prescribed repetitions are done. Do two sets of 32 reps, with a 30-second rest between sets.

Reynold Antwi is the head of cycle at Another Space, anotherspace.london. Follow Reynold on Instagram at @titaniumrey45