women

Circuit 2: firm & burn

Super shaper

Works entire body

Description: Super shaper

Bring right knee to right elbow

Hold a dumbbell in each hand overhead and stand with feet shoulder-width apart. Squat, place dumbbells on ground, then jump legs back into plank position [A]. Bring right knee to right elbow [B], then repeat with left knee. Jump feet up to hands, then stand up quickly, pressing arms overhead; repeat.

Cardio switch step

See Circuit 1, move 3

Open crunch

Works core

Description: Cardio switch step

Cardio switch step

Sit on tailbone with knees bent and off the ground, ankles crossed and hands resting on shins [A]. Tighten abs and pull your shoulders down. Lower torso and straighten arms and legs (in a big "X") so they're just above the ground [B]. Hover for one second, contracting abs harder, then sit up to the starting position again; repeat.

Side wall kick

See Circuit 1, move 5 on opposite page

Lunge to piston squat

Works legs and butt

Description: Lunge to piston squat

Lower into a squat on right leg

Hold a dumbbell in each hand at sides and stand with feet hip-width apart. Lunge back with left leg so right thigh is parallel to ground and knee is aligned over ankle. Rise up and extend left leg in front of you off the ground [A]. Lower into a squat on right leg [B], then rise up and lunge back with left leg again; repeat. Switch legs after 30 seconds.

Circuit 3: total body scuilpt

Single-leg seesaw

Works chest, triceps, core and butt

Description: Single-leg seesaw

Lower chest toward ground, keeping elbows tight to your body, as you lift right leg, knee slightly bent, half a metre or so

Get in plank position with hands on a foam roller, wrists aligned under shoulders. Lower knees to ground and keep abs tight so body is straight from head to knees [A]. Lower chest toward ground, keeping elbows tight to your body, as you lift right leg, knee slightly bent, half a metre or so [B]. Return to starting position; repeat. Switch legs after 30 seconds.

Surno squat with knee lift

Works butt, legs and abs

Description: Surno squat with knee lift

Lower into a squat

Stand with feet wide and hold a dumbbell in each hand next to shoulders, palms facing each other. Lower into a squat [A], then quickly straighten legs as you lift right knee across your body [B]. Return to squat and repeat with left knee. Continue alternating legs.

Row to fly

Works back, arms and chest

Description: Row to fly

Lower weight almost to the ground, then raise right arm out to the side to shoulder level

Hold a dumbbell in right hand and get in plank position, right palm facing left and left hand on a foam roller placed parallel with your torso; wrists should be aligned under shoulders. Lower knees to ground and tighten abs so body is straight. Bend right elbow, pulling weight to your side [A]. Lower weight almost to the ground, then raise right arm out to the side to shoulder level [B]. Return to starting position and repeat. Switch sides after 30 seconds.

Star side plank

Works core and butt

Description: Star side plank

With hips raised, lift right leg

Get inside plank position on left forearm, elbow aligned under shoulder. Balance feet on a foam roller, right hand on hip [A]. With hips raised, lift right leg [B] and lower five times, then circle it clockwise and counter-clockwise five times each (this should take 30 seconds). Lift your leg as high as you can and make big circles. Switch sides and repeat.

Gyro crunch

Works core

Description: Gyro crunch

Gyro crunch

Sit on tailbone with legs extended 45 degrees off ground and reach for toes, chest lifted [A]. Lower torso and legs to within half a metre of the ground, crossing arms to the left as your legs turn to the right [B] . Cross arms to the right and turn legs to the left as you rise up to the starting position. Repeat; switch the side you start on (arms cross to right first) after 30 seconds

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