Circuit one

Week One to Four – 2 rounds 30 seconds on/30 seconds active recovery
60 seconds recovery between each round
The main session should feel hard (6-9/10). Add resistance to vary the intensity to make the exercise suitable for you.

You can use a variety of equipment to add resistance for the squat and clean and press exercises. From dumbbells, barbells, kettlebells, or even a weighted fabric rucksack. Ensure the correct technique is mastered prior to adding weight.

Warm up first…

Details on warming up can be found on our preparing for exercise page.

Time: 5 minutes, gradually increasing movement and intensity to prepare for the circuit session.
Intensity: comfortable, not causing fatigue.

Cool down and post-stretch…

Time: 5 minutes to gradually reduce heart rate, jogging slowly coming down to a light walk on spot. Complete post stretches found on the flexibility page.

1. Shuttles

If you have sufficient space, shuttle run from two points for this station. Alternative options include sprinting on the spot if you are limited in space.

2. Clean and press

Feet shoulder width apart, bend knees, take grip of weight. Push hips backwards, extend legs as bring the weight up to the chest, keeping elbows in and weight close, and extend arms overhead. Keep core engaged throughout.

Demonstration of the down position for the clean and press exercise

Demonstration of the up position for the clean and press exercise

3. Burpess

Drop down into the press-up position, jump in and up to the sky. Adjust jump to modify intensity.

Demonstration of the starting plank position for a burpee

4. Squats

Read our squat guidance. Feet shoulder width apart, bend at hips and knees, keep chest lifted and face forward. Engage your core and squat to 90 degrees or where is comfortable, without heels lifting from the floor. Keep knees in line with feet. Push through heels to drive back up.