Today’s relay might sound simple but the skill is in going from standing to being on all-fours in low plank position ASAP. Low plank is great for core and shoulder strength. Just be careful not to collapse into those shoulders when you start to get tired.

How to do a low plank:

Come into an all-fours position on your hands and knees.
Come down onto your forearms – making a right angle between your shoulders, elbows and hands.
Kick the legs out so that they’re straight behind you and only your toes are on the ground.
Lower your bum and lift from the pelvis so again, you’re not collapsing the bum or arching the back.
Brace the core and stay there.

Bodyweight No. 3: Low impact strength exercises to have you sprinting faster