No ex­cuses! Cir­cuit train­ing you can do at home

Win­ter is just around the cor­ner and as days be­come colder, it can be harder to get the body mov­ing. But with the right moves and mo­ti­va­tion, you can stay fit by do­ing cir­cuit train­ing at home.

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Shep­par­ton’s Peak Physique Women’s Fit­ness Cen­tre owner Emma O’Keeffe says cir­cuit train­ing com­bines strength and car­dio move­ments that tar­get ev­ery part of the body.

Emma rec­om­mends be­gin­ners to do 12 rep­e­ti­tions and three sets (12 x 3) for each ex­er­cise three times a week, in­creas­ing the num­ber of rep­e­ti­tions, sets and weight as your fit­ness im­proves.

Re­mem­ber, sum­mer bod­ies are made in win­ter!

Arms: Bi­cep curls with band

12 x 3 sets

Stand­ing up straight with one foot for­ward, place the band un­der your shoe and hold each side with your hands keep­ing your el­bows against your side.

While keep­ing the up­per body and arms sta­tion­ary, move your el­bows in a 90 de­gree an­gle to con­tract your bi­ceps for the num­ber of rep­e­ti­tions and sets.

Note: Dumb­bells can be used in­stead of a stretch band.

Arms: Over­head tri­cep ex­ten­sions with medicine ball

12 x 3 sets

Ex­tend your arms di­rectly over your head and slowly move the el­bows as far be­hind as you can go.

Keep the el­bows in and move the el­bows back to start­ing po­si­tion.

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