The upper body circuit
Spend 15 seconds per move in the
first set, 30 seconds per move in the second set and 45 seconds per move in
your third set for both the upper and lower body circuits.
1.
Plank
§
Lie on your front, your forearms on the floor,
and elbows under your shoulders.
§
Push up until your whole body is off the floor,
expect your toes and forearms. Keep your back as parallel to the floor as
possible by contracting your abdominals to protect your lower spine, and hold.
§
If you find this too difficult, try resting on
your knees until you are stronger.
Plank
2.
Burpees
§
From a standing position, crouch down and place
your hands flat on the floor.
§
Jump your feet back into a press-up position.
§
Jump your feet forwards to return to the
crouching position, stand, raise your hands and jump up high as you can.
This
series of movements counts as one rep
3.
Mountain climbers
§
Start in an upright press-up position (hands on
the floor directly underneath your shoulders, body lifted off the ground).
§
Lift your right foot off the floor and bring
your knee up towards your chest, then return foot to the start position. Repeat
the movement with your left leg.
§
Alternate the movements between your left and
right legs for the allocated time.
Don’t pause between reps keep the movement fluid and dynamic
4.
Press-ups
§
Lie on your front, hands flat on the floor
directly underneath your shoulders, and push up until your arms are straight
and only your hands and toes are on the floor. Keep your back as straight as
possible.
§
Gradually lower yourself as close to the ground
as possible by bending your elbows. Then lift yourself back up to the start
position.
Inhale
as you lower yourself and exhale as you push up off the floor
