Come at this workout with a great attitude and your hard work will be rewarded with cardio conditioning, a toned core and butt, and strong legs, glutes and arms – winner!
Make it a workout
What You Need
• Stopwatch
• 2 x markers, 500m apart
Set up your circuit
Do 1 round, keeping track of your time so you can improve on it in the next session:
• 1km run
• 40 alternating plyo lunges (20 each side)
• 40 supine bridges with toe-touch (20 each side)
• 20 mountain jumper push-ups
• 20 supermans
Intermediate
Run 1.5km and do 60 lunges and bridges (30 each side), 30 push-ups and 30 supermans.
Advanced
Run 2km and do 80 lunges and bridges (40 each side), 40 push-ups and 40 supermans.
This will get your heart and lungs racing, and will strip fat away as you go. Raining outside? That shouldn’t stop you – get going!
Set-Up Stand at the first marker and do a five-minute warm up of power walking, skips and knee raises.
Execution Go as hard as you can to the second marker and back again, for a full 1km. Keep your upper body relaxed, stay light on your feet and don’t forget to breathe.
This lunge helps build explosive power, and improve balance and coordination. It’s also a great move for toning the butt and legs.
Set-Up Stand tall with your feet together, hands by your sides.
Execution Keeping your upper body upright, spring your right leg forwards and your left leg back as you lower into a lunge, so your back knee is just off the ground and your front leg is at a right angle. This is 1 rep. Push off your feet to spring up and switch feet while you’re airborne, then repeat on the other side.
This challenging bridge is great for working your core, glutes, coordination and overall awareness.
Set-Up Sit on the ground, with your hands by your hips, fingers pointing forwards, and your feet on the floor, knees bent. Push into your hands and feet to take your bodyweight onto them, raising up until your knees are at right angles. Brace your abs, lift your butt and try to make your mid-section flat, like a table (pictured, top).
Execution Keeping your abs braced, lift your right foot up to a right angle and take your left hand to touch your toes (pictured, below). This is 1 rep. Lower and repeat on the other side.
This is great for your core, chest and arms and will get your heart racing if you get some momentum going.
Set Up Assume a push-up position on your toes, your hands directly below your wrists and about shoulder-width apart. Keep your core tight so your body forms a straight line from your head to your toes.
Execution Jump both feet up to your chest, then back again, so they land together, side by side, in a push-up ready position. As you land, lower your chest to the ground (you can drop your knees to the ground if necessary), then push back up to the starting position. This is 1 rep.
This builds strength and stability in the back, shoulders and core.
Set-Up Lie flat on your front, with your arms outstretched in front of you and your toes pointing directly behind you.
Execution Raise your hands, feet and chest off the ground by 10cm-20cm, and stretch your toes and fingers away from you as you draw your abs in, so you look like you’re flying, Superman-style! Hold for 2 seconds, then slowly lower to the starting position. This is 1 rep.
You should feel the back muscles working in the supine bridge and superman, but ease off if they start to ache or feel strained.