Circuit Two And Timing Your Exercises

Circuit Two

After completing circuit one, take a break of about 3 minutes to give your body a chance to recover and drink water during the circuit and the whole workout. Then move onto the next five exercises, again completing them back to back with no rest until all the way through.

Tricep Dips: Using a chair or sofa which is stable and not likely to fall over, sit on it and move yourself to the edge until your bottom is in front of the chair and your arms are taking the weight. Lower your bum to the ground by bending your arms as far as you can, hold and then raise to the top again. IMPORTANT - the chair must be stable or it will fall over and cause an injury.

Mountain Climbers: Get into the push up position with legs outstretched behind you, when ready bring your feet into the chest alternating between each leg as fast as you can. Try to pick a pace you can maintain for the entire time slot. Your arms should stay straight and hold the weight of your body.

Step Ups: Using the bottom step of your stairs or another similar sized step this is a really simple exercise. Starting with one foot step onto the step and then quickly follow with the other leg and then back down again. You must do each movement one step at a time and go as fast as you can for the time limit.

Star Jump/Jumping Jacks: Starting with feet together jump to push your feet out to a wide position and clap your hands above your head. Then push feet back together and repeat the movement.

Lunges: Stand with feet together toes pointing forwards, step forward with one foot about a foot or so in front of you. Lower the rear knee to the floor until about an inch above the ground and then step back so feet are together. Then do the same with the other foot. Make sure the front knee does not push over the toes.

Timing

Each exercise should be completed for 30 seconds and go through all five exercise before resting if possible. As a beginner, stick to 30 seconds but after 2 weeks you can increase the time per exercise to 45 seconds and then to a minute. You should aim to keep a record of the number of reps you do on each exercise to track your progress and give you something to work towards.

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You can adapt the exercises to make them harder if you find them too easy, for example adding weight to the lunges and squats by holding them in your hands. Change the height of the step on the step ups and even wear a back pack with weight in it during the mountain climbers, jumping jacks and burpees. But remember to secure any lose objects to avoid the risk of injury.