For the fitness-focused or resolution-resolute among us, losing a workout day is the last thing we want. Snow days lose some of the magic while we tot up how many workouts we're missing, and leisurely holidays start to feel a little stressful if we can't keep our exercising momentum going.

Home workouts are the happy medium, ensuring you keep making progress but saving you the potential stress of fitting in a class or a run around already busy schedules. 

Never miss a workout with these tips

The snag? Not everyone understands Some of us are unsure of how to do a regular sit up, never mind its more elaborate cousin, the "butterfly sit up".  

Never fear, as personal trainer Kieran Keenan has broken down the most common workout techniques into simple moves, so that home sessions never again have to end with you flicking through Netflix from the floor weights abandoned. 

This week we're getting familiar with terms such as 'prisoner style squat' and 'tuck jump'. Next week, we'll learn how to combine these moves into 5 - 15 minute workouts. Stay tuned!

Prisoner Style Squat

Caption

Start standing with hands behind your head, feet positioned to shoulder-width, your stance slightly turned to the side and your tummy tight.

For Beginners, drop hips to a quarter squat position, and stand.

For Intermediate, drop hips in line with your knees, and stand.

For Advanced, drop hips just below the knee joint, and stand.

Kettlebell Thruster

For Beginners, start holding one light kettlebell (2-4kg) With the kettlebell in catcher's grip (kettlebell held in two hands at the chest), place feet shoulder-width apart, drop hips to quarter squat stance and stand, pushing the kettlebell over your head.

Kettlebell Thruster

For Intermediate and Advanced, use two kettlebells at a moderate to heavy weight (6-16kg+) and stand in rack position (as pictured). Drop hips slightly below the knees and stand, pushing the kettlebells over your head engaging your glutes.

Shin Grabs

Lying on your back with knees flexed, feet flat on floor, hip-width apart, chin slightly in and elbows flexed, curl the body up to touch shins and return to start position.

Tuck Jump

Caption

For Beginners, start with thumbs interlinked in front of tummy, and alternate pulling your left and right knee up to touch your hands.

For Intermediate, start with thumbs interlinked in front of tummy, moving into a high knee run, touching knees to hands

For Advanced, start with hands out in front of tummy, dropping down to a quarter or a full squat and jump lifting knees to hands.

Obliques

Obliques
Obliques

Lying on your back, chin slightly in, hands or fingers to temples, shoulders slightly off the floor, bring opposite elbow to opposite knee and extend opposite leg, moving in one motion.

Squat and Reach

Start pose

Start standing with feet shoulder-width apart and your tummy tight.

Caption

For Beginners, drop hips to quarter squat, reach arms out in front of your shoulders, with feet flat on the floor and shoulders back. Keep a focus point in front and stand back up straight.

For Intermediate, drop hips in line with knees, reach arms out in front of your shoulders, with feet flat on the floor and shoulders back. Keep a focus point in front and stand back up straight.

For Advanced, drop hips slightly below the knees, reach arms out in front of your shoulders, with feet flat on the floor and shoulders back. Keep a focus point in front and stand back up straight.

Burpee

Start position
Kick legs back

For Beginners, start standing with feet hip-width apart. Drop hands to the floor and walk back with your left and right leg. Then, walk back in with your left and your right leg and stand up straight.

A more advanced start pose
End standing

For Intermediate, start standing with feet hip-width apart. Drop hands to the floor and kick legs back into a straight arm plant. Hold this position, then kick feet forward and stand up straight.

For Advanced, start standing with feet hip-width apart. Drop hands to the floor and kick legs back. Drop full body to the floor, toes tucked under. Then, kick feet forward, jump up and clap hands overhead.

Mountain Climber

For Beginners and Intermediate, start on all fours with toes tucked under. Tap knees, alternating bringing your right and left knee slowly towards your tummy.

For Advanced, start on all fours, with toes tucked under. Alternate bringing your left and right knee up towards your tummy as quickly as you can.

Kettlebell Front Squat

Start pose
End pose

For Beginners, use one kettlebell in catchers grip, with feet shoulder-width apart, toes turned out slightly and tummy tight. Drop down to a quarter squat position with shoulders back, then stand to reset position.

For Intermediate, using two kettlebells in rack position at a moderate weight (4-6kg), feet shoulder-width apart, toes turned out slightly and tummy tight. Drop down hips in line with knees and stand to reset position.

For Advanced, using moderate to heavyweight (6-16kg+), feet shoulder-width apart, toes turned out slightly and tummy tight. Drop hips slightly below the knees and stand to reset position.

Butterfly Sit-up

Start pose
End pose

Lying back with soles of the feet together, tummy tight, chin slightly in and elbows flexed, curl the body straight up with shoulders over hips. Lie back down, keeping control in the muscles, to reset position.

Rower

Rower position

Pull Phase: Strap feet in securely and reach for the handle (over hand and underhand grips can be used). Push off legs, open up hips and engage arms.

Recovery Phase: Release arms fully, followed by hips and legs.

Spinning

Spinning

Tighten straps on pedals and turn up the resistance. Use equal pressure with left and right legs, alternating dropping left and right heels up and down while spinning.

Press-up

Start pose
Drop chest to floor
Keep arms, legs and stomach engaged
Extend right up

For Beginners, start kneeling down with hands just outside the shoulders, tummy tight and feet flat. Drop your chest down towards the floor and extend your arms fully to reset position.

For Intermediate, start kneeling down with knees flexed and slightly back, feet off the ground, hands slightly outside the shoulders and tummy tight. Keeping body weight forward, drop your chest down towards the floor and extend your arms fully to reset position.

For Advanced, start lying prone with feet hip-width apart, hands slightly outside the shoulders and tummy tight. Drop your chest to floor and extend arms to reset position.