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Raise your heart rate with our Workout of the Week

Head of Sport and Public Services Hayley Francis takes us through a core and lower body workout.

Following on from last week, The Manchester College's Sport Team are delivering the next in a series of home fitness and wellbeing workouts. These are workouts requiring minimal equipment, that will not only engage and grow body muscles but those all important brain muscles too.

This week's workout is brought to you by our Head of Sport and Public Services Hayley Francis. Hayley has a sport and exercise science background combined with a passion for health and wellbeing. She joined The Manchester College in 2013 and has 12 years' experience in the fitness and performance industry, which includes working with a wide range of abilities from participation level to elite athletes.

Check out this week's Workout of the Week!

Workout checklist

  • Dumbbells (optional)​

  • Comfortable clothes

  • Trainers or flat shoes

  • A glass or bottle of water

  • A clear space (indoors or outdoors), which is big enough for you to lay down.

More information about Hayley's routine


  • Ski jump squats

Start by doing a regular squat (instructions below), then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one repetition. Land as quietly as possible, which requires control.

  • Squats

To maintain good form and avoid injury you need to stand tall with your back straight, feet a little more than hip-width apart and in a straight line, toes pointed slightly out (between five and 20 degrees), shoulders relaxed and chest lifted.

During each repetition look straight ahead, with your arms extended in front of you, and squeeze your glutes (bottom) so that your pelvic region is in symmetry with the imaginary straight line between your feet.

  • Press ups

When completing this exercise set your hands shoulder-width apart, keep your back straight, feet together and core tight. If you are struggling to complete a full press up, elevate some of the weight by resting your knees on the ground.

For this warm up, aim for three rounds of 10 repetitions for all three exercises listed above.

Main Session

  • Alternate leg jump lunges

Complete 10 repetitions on both legs alternating each time. If you want to make this exercise easier you can remove the jump. Again, keep your core tight and don't let your knees go past your toes at the bottom of the movement.

Remember, last week's Workout of the Week includes detailed information on how to perform the perfect lunge.

  • Sumo squats

Complete 10 repetitions during each set. Use a dumbbell or just your own body weight to squat low, you can hold the squat at the bottom for five seconds to really push yourself if you wish.

Repeat both exercises three times.

Core section

  • Plank press ups

Start in the plank position (instructions below) and extend your arms out fully so that you come up to a press up position while keeping your core and lower body engaged.

  • Mountain climbers

Start in the press up position. Keep your arms shoulder-width apart, bring your left knee up to touch your left elbow (or as far as you can), then alternate and bring the right knee up to your right elbow. 

  • Plank

Place forearms on the floor with your elbows directly below your shoulders and forearms parallel to your body. If you need help stabilising your body clasp your hands together. Hold for 30 seconds (or as long as you can). If you want to push yourself, you can hold this for 1 minute. ​


If you missed last week's workout, you can go back and complete it here

To find out more about our courses and apply, visit our Sport webpage.