Sets and reps
Perform 20 reps of each exercise. Between each exercise, jog on the spot for 20 seconds. Perform the circuit one to three times depending on your available time.
Exercise 1: Squats with side leg raises
Muscles: Thighs, bum (quadriceps, hamstrings, glutes)
Why do it?
This exercise will improve the muscle tone in your legs.
Technique:
- Stand with your feet shoulder-width apart
- Bend your knees to perform a squat
- Extend your legs back to the standing position and lift your right leg sideways as high as you can
- Place your foot back onto the floor and repeat the squat with the side leg raise towards the left
- Alternate between right and left
Safety tip:
Ensure that you keep your back straight and your core muscles tight.
Exercise 2: Cross-over abdominal crunches
Muscles: Side muscles (obliques)
Why do it?
This will help you carve a core of steel.
Technique:
- Lie on your back on the floor
- Keep your hands next to your ears
- Lift your legs up to form a right angle at your knees and hips
- Crunch your head and shoulders off the floor and rotate your right elbow towards your left knee while extending the right leg
- Return to the centre position and then repeat towards the opposite side
- Alternate between right and left
Safety tip:
Do not pull on your neck when crunching up.
Exercise 3: Kneeling glute lift with leg curl
Muscles: Bum, rear thigh (glutes,hamstrings)
Why do it?
Prevent saddlebags by doing a combination of exercises.
Technique:
- Kneel on all fours
- Lift your right knee off the floor and bring it forward to touch your elbow
- Extend your right leg backwards until your knee is level with your hips
- Hold this position
- Bend your right knee to take your heel towards your bum
- Extend and lower your leg back to the starting position
- Complete one set on the right leg before changing over to the left
Safety tip:
Don’t arch your back when lifting your knee up.
Exercise 4: Alternating rotating lunges
Muscles: Thighs, bum (quadriceps, hamstrings, glutes)
Why do it?
This is a great full-body exercise that will also raise your heart rate.
Technique:
- Stand with your feet hip-width apart
- Extend your arms out in front of your body
- Step forward with your left leg and bend your knees
- Rotate your upper body and arms towards the left side
- Step back towards the standing position and repeat towards the other side
- Alternate between left and right
Safety tip:
Keep your back straight and don’t lean forwards.
Exercise 5: Shoulder press
Muscles: Shoulders (deltoids)
Why do it?
This will shape your shoulders and improve your posture.
Technique:
- Stand with your feet shoulder-width apart
- Hold a weight in each hand on your shoulders, with your palms facing forward
- Extend your arms up to the ceiling
- Lower the weight back to shoulder level
Safety tip:
Don’t arch your back when lifting the weights.
Exercise 6: Jumping jack
Muscles: Thighs, bum (quadriceps, hamstrings, glutes)
Why do it?
This will improve your cardiovascular fitness.
Technique:
- Stand with your feet shoulder-width apart and your arms next to your side
- Jump up into the air, opening your legs and clapping your hands above your head
- Land on the floor with wide legs
- Jump up again, close your legs and lower your arms to your sides
- Repeat the move as fast as possible without losing technique
Safety tip:
Keep your knees soft when landing.
