Day 9

5 minute warm-up

alternate 1 minute of running as hard as you can with one minute of walking; repeat this 10 times and then take 5 minutes to cool down, then;

perfrom the Alphabet once, then 15 reps of the Ball Cobra: 30 sec rest

15 reverse crunches, then hold the plank for 30: 30 sec rest

perform two sets of the Oblique ball crunches, 10 per side, then 15 medicne ball sit-ups with twists

look at the eailier workouts for exercise descriptions or go to www.telegraph.co and look up get-beach-fit-in14-days if you need more description for the workouts.