Personal Trainer in your pocket: The best workouts from a new keep-fit App

JESSIE J once sang the words ‘nobody’s perfect’, but with her hot, new Nike+ Training Club workout, Wild Alive High Intensity Workout, we may not be far off.

The impressive app now boasts a workout created with the help of the long and lean pop princess, as well as Nike Master Trainers, to give us a hardcore, effective and, most importantly, fun set of exercises. It’s so convenient that you can access it anywhere at the touch of a button. Be warned, your gym sessions just got upgraded!

Jessie J’s music is known to make your hips move and feet tap, and her upbeat style is translated perfectly across to Nike+ Training Club. Drills like the Jessie Drop Squat have you pushing yourself to your absolute limits, and mirror the singer’s fast-paced, intense performances on stage.

To celebrate Jessie’s recent involvement with N+TC, we’ve handpicked some of our favourite moves from the app to give you a feel for the exercises on offer.

How to do it

Perform each move for the time allocated, before moving on to the next. After a full circuit, rest for 60 seconds.

Repeat the circuit as many times as you can, until the full 15, 30 or 45 minutes are up, depending on your level.

Beginner: 15 minutes.

Intermediate: 30 minutes.

Advanced: 45 minutes.

N+TC APP app features 100 workouts to help whip you into tip-top shape. Use it anywhere, anytime, for drills, programmes and one-off moves. Get it free on iOS and Android.

KIT YOU’LL NEED:

* Box/bench

* Dumbbell

Box crossover

Areas trained: Bottom, thighs.

Technique:

* Stand to the right, behind the box.

* Lift your right leg, cross it over your left and step onto the box. Then step down quickly on the other side.

* Immediately lift your left leg and, crossing over your right, step back onto the box.

* Step down quickly on the other side.

* Repeat for one minute.

SAFETY TIP

Don’t hunch your upper back. Keep a good posture throughout.

Single-leg deadlift

Areas trained: Rear thighs, bottom, back.

Technique:

* Holding a dumbbell in your left hand, shift your weight onto your right foot.

* Hinge forward at your hips, lifting your left leg up behind you and lowering the dumbbell towards the floor.

* Pull the dumbbell up toward your side in a rowing movement.

* Lower the dumbbell and return to the start.

* Repeat this movement for 30 seconds, then switch sides.

V-ups

Areas trained: Stomach, core.

Technique:

* Sit upright with your knees tucked into your chest, your feet off the floor, and your hands on the ground behind you to support your body.

* Extend your legs out in front of you as you lower your upper body back toward the floor.

* Crunch back to the start and repeat for 30 seconds.

SAFETY TIP

Take your hands off the floor to make this more challenging.

Side high-kicks

Areas trained: Bottom, thighs.

Technique:

* Start on your side with your legs outstretched, resting on your left arm to support your upper body.

* Bend knees to bring your legs toward you.

* Kick both legs out to make a 90-degree angle between your body and legs.

* Bring both legs back toward your chest and repeat this movement for 30 seconds, then switch sides.