Simple 15-minute total body workout

With a new episode published every Monday, our new fitness series showcases a range of fun and easy-to-follow workouts designed to reinvigorate your lifestyle.

In this, the second video in the series, Frame instructor Adam Tench takes you through a total body workout you can complete at home without any equipment.

Exercises in this episode include plyometric squats, crawls and T press ups - watch the video above for guidance and read the full descriptions below.

In last week's video, instructor Ianthe Ballantyne-Mellors took viewers through a simple home workout using gliders.

Check with your doctor before you start any exercise regime.

Plyometric Squats (see 00:06 in the video above)

• Ground heels into the floor.

• Start in a squat position with your knees bent 90 degrees, thighs parallel to the floor, feet shoulder width apart.

• Make sure your knees don't come over the toes and keep your back straight.

• Jump straight up, extending your body, and land on the same spot.

• Repeat for 3 sets of 20.

Explosive Lunges (see 00:33 in the video above)

• Stand in parallel position, feet hip distance apart with your hands on your hips.

• Jump up, switch legs in midair, and land with your left leg in forward lunge.

• Repeat this action, landing with your right leg in forward lunge.

• Make sure your shoulders are upright and your core stays tight and engaged the whole time.

• Repeat for 3 sets of 20.

Crawls (see 01:00 in the video above)

• Start in a four point kneel, shoulders over your hands and knees underneath your hips.

• Push yourself up so that your knees are hovering above the floor.

• Keeping your core tight the whole time, crawl forward and backwards. Go as fast or as slow as you like.

• Repeat forwards and backward for 3 sets of 30 seconds.

T Press Ups (see 01:30 in the video above)

• Start in a high plank position on your toes, or on your knees if needed, and go into press up.

• At the top of the movement, turn and rotate onto your left side and simultaneously lift your right arm directly up into the air, turning your head as you go.

• Hold briefly and return to the starting position, then repeat on your right side.

• Repeat for 3 sets of 10.

Heads Shoulders Knees and Toes (see 02:03 in the video above)

• Start in full plank position, making sure your pelvis is tucked and you are nicely in line with your core switched on.

• Lift one hand off the floor and perform heads, shoulders knees and toes, and then repeat with the other hand.

• Repeat for 3 sets of 10.

This series was filmed in conjunction with Frame, a group of five London-based fitness studios offering over 1,000 classes each week spanning fitness, dance, yoga, pilates and barre.