January is the time when we set our best intentions for the year, and exercise is more often than not at the top of that list.

Fashion Quarterly has teamed up with adidas to kick start your 2016 goals and get you in the right frame of mind to stay on track all the way through to December. To start with the basics, we asked fitness mentor Millie Campbell to take us through some simple exercises and share her expert tips for nailing our technique. Turns out, these easy exercises make up the perfect anytime, anywhere workout that you can pump out in as little as 15 minutes, meaning you have no excuses to let fitness slip from that number one spot on your New Year’s resolutions list.

Check out the video to get your technique sussed, then scroll down for the full workout.

FQ x adidas Fast 15 Workout

Squats: 15 reps
Press ups: 15 reps
Bicycle crunches: 15 reps each side
Leg lowers: 15 reps each side
Plank: Hold for as long as you can (but try to make it at least 30 seconds)
Repeat three times with a one minute rest between each set.

Millie’s technique tips

Squats: Push through your heels and don’t let your knees go over your toes.
Press ups: Lead with your chest and breathe out as you push up.
Bicycle crunches: Twist from your waist, don’t just move your arms.
Leg lowers: Only lower your legs as far as you can keep your core tight.
Plank: Squeeze your shoulder blades together and your belly button in.

Millie and Lucy both dressed in the adidas I Got This range:

adidas Racer Back Bra, $70
adidas Yogi Tank, $45
adidas Work Out Tight, $100 (worn by Lucy)
adidas Work Out Long Tight, $100 (worn by Millie)
adidas Ultra Boost, $250