This circuit burns fat, builds strength and targets the oft-forgotten stabilising muscles in your shoulders and legs
What you need
• Skipping rope
• Barbell (10kg, 15kg, 20kg or 30kg; see below)
• Kettlebell (8kg, 12kg, 16kg or 24kg; see below)
• Dowel rod
Set up your circuit
Warm up with 5 minutes of light skipping then do 3 rounds of the following, using a 10kg barbell (15kg for men) and an 8kg KB (12kg for men):
• 25 x double unders
• 20 x suitcase barbell deadlifts (10 each side)
• 20 x single-arm KB thrusters (10 each side)
• 20 x overhead squats
Intermediate
Do 40 double unders and use a 15kg barbell (20kg for men) in the deadlift and squat. In the thruster, use a 12kg KB (16kg for men).
Advanced
Do 60 double unders and use a 20kg barbell (30kg for men) in the deadlift and squat. In the thruster, use a 16kg KB (24kg for men).
Double unders (two revolutions of a skipping rope, so it passes under your feet twice for every jump) improves your cardio endurance, tones your upper and lower body and develops coordination and accuracy. Be prepared as this takes practice.
Set-Up Stand tall with a handle in each hand at waist level, and the rope behind your heels. Keep your eyes up throughout.
Execution Keep your elbows by your sides and circulate the rope with your wrists (avoid using your arms to do the extra revolution as this wastes energy) as you spring from the balls of your feet to jump high and slow to allow time for two revolutions, landing back on the balls of your feet. This is 1 rep. If necessary, you can alternate two normal skips with one double under, and continue for the full set.
This builds functional strength. Think about how often you do this movement each day, picking up groceries or carrying the kids.
Set-Up Stand tall with the barbell in your left hand and your hand in the centre of the bar.
Execution Tighten your core and kick your hips back to start lowering into a squat, tilting your upper body forward as if you’re going to sit on a chair behind you. When the bar is just above knee-height, bend your knees to continue the squat, lowering as far as you can while keeping your back straight throughout. Raise your right arm to shoulder height for balance. Drive through your heels and tighten your glutes as you return to standing. This is 1 rep. Complete this set, then repeat on the other side.
This builds explosive power and balances out your body on both sides.
Set-Up Stand tall with your feet shoulder-width apart, toes pointing out slightly. Hold the kettlebell (KB) in the rack position at your right shoulder, your hand close to your chest with the KB resting on your forearm.
Execution Take a strong breath in and tighten your core. Kick your hips back and lower into a deep squat, raising your left hand out to the side for balance if needed. Exhale as you drive through your heels, using all your power to stand tall and push the KB overhead, keeping it close to your ear. Lower the KB back to the rack position. This is 1 rep. Complete this set, then repeat on the other side.
If you have any weak areas in your body, this will show them up. For many of us, a weakness is from tight muscles that are caused by spending too much time behind a desk. Keep practising this move to strengthen those areas up.
Set-Up Stand tall with your feet shoulder-width apart, toes pointing out slightly. Hold the dowel rod with a wide grip and raise it overhead as you pull your shoulderblades down and together to create a strong frame.
Execution Tighten your core and kick your hips back as you lower to a deep squat, keeping your chest up and the rod overhead. Hold your arms behind the level of your ears to ensure the bar lowers in a straight line and you don’t tilt forward. Tighten your glutes as you stand back up and return to the strong frame position at the top. This is 1 rep.
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