Former England and Harlequins rugby captain Chris Robshaw has devised a high-powered 20 minute 'stay at home' exercises to keep us on our toes during the lockdown.

The 33 year old former Harlequins skipper who won 66 caps with England is planning to retire at the end of this season and is rumoured to be starting a new rugby career in the US.

Chris suggests you do these HIT style (30 seconds on and 30 seconds off x 4 sets).

He mixes it up with burpees, planks, squats, press-ups and reverse lunges.

You don't need any equipment either – only your own body strength.

Chris was the captain of the England National Rugby Union team from January 2012 until December 2015.

30 Seconds on, 30 seconds off – 4 sets

Burpees

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Squat and alternate knee tuck

Reverse lunge