women

Perform all three moves in circuit A back to back, then take a 20-second rest and repeat the circuit. Take another 20-second rest then perform circuit B’s moves back to back, have a 20-second rest and repeat.

Circuit A

Kit You’ll Need

·         2 x 3-5 kg dumbbells

·         Resistance band

·         Skipping rope

·         Stability ball

 

1.    Skipping

Area trained: Cardio

Description: Skipping

Skipping

Technique

 Holding the handles of the rope at around waist height, swing the rope around one turn for each jump.

 Land lightly on the balls of your feet and slightly bend your knees as you land.

Safety Tip

Keep your shoulders back and your body upright

2.    Press-up

Area trained: Chest, rear upper arms, core

Description: 2. Press-up

Press-up

Technique

 Start in plank position with your hands directly under your shoulders.

Keeping your body in a straight line, from heels to shoulders, bend at your elbows to slowly lower your body towards the floor.

 Pause, then push back up to the start. 15 seconds

Safety Tip

Keep your core tight and look towards the floor

3.    Jumping squat

Areas trained: Bottom, thighs

Description: Jumping squat

Jumping squat

Technique

 Stand with your feet slightly wider than hip-width apart and your toes pointing forward.

 Bend at your knees and hips and push your bottom out until your thighs are almost parallel to the floor, keeping your chest facing forward and shoulders back.

 Push through your legs and jump up as high as you can. Land softly and repeat.

Safety Tip

Don’t let your knees come over your toes as you squat

Circuit B

4.    Skipping

As before

30 seconds

Description: Skipping

Skipping

5.    Resistance-B And Row

Areas trained: Upper back, front upper arms

Description: Resistance-b and row

Resistance-b and row

Technique

 Sit on the floor with your legs together, straight out in front of you.

 Loop a resistance band around your feet and hold the ends in each hand. Make sure there is some tension in the band when your arms are extended.

 Keeping your body still and elbows close to your body, squeeze your shoulders together and pull the band backward, bringing your hands toward your ribs Release the band and repeat.

15 seconds

Safety Tip

Keep your back straight throughout

6.    Sit-Up Jump

Areas trained

Stomach, bottom, thighs

Description: Sit-up jump

Sit-up jump

Technique

 Lie on the floor with your legs bent and your feet flat on the floor.

 Bring your hands to your temples and sit up, tightening your abs, to bring your upper body off the floor completely.

 From here, use the momentum to stand up and jump as high as you can. Land softly and repeat.

15 seconds

Safety Tip

Keep your gaze straight ahead

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