This week's workout comes from Sam at F45 Training. The F stands for functional training - the 45 means there's 45 minutes on the clock!

This workout starts with some high knees to get your heart rate up, then move onto a box jump, making sure you land in a squat and your core is engaged. If you need to modify, you can step up onto the box instead with a high knee or just step up with your core engaged.