Before starting any exercise regime you should consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns.

Do not undertake any exercise program, diet or treatment provided by the site, without professional or qualified supervision.

Any programs involving weights, intense workouts and apparatus may put strong physical demands on any child who is still growing, meaning supervision is obligatory.

BBC Sport Academy can not be held responsible for any injuries which may occur as a result of these exercises.

If you have or have asthma, heart condition, growth condition or have experienced chest pains or dizziness in the last month we strongly advise you NOT to try any of our work outs.

Our site is not a medical facility and no information contained in our web site should be used to prevent, treat or diagnose medical conditions of any kind.

The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites.