CIRCUIT ONE 8 REPS PER EXERCISE

SQUAT

TARGETS: Abs, back, legs

(a) Stand behind the barbell, feet hip-width apart. With a straight back, bend your knees and lift the bar to hip level with an overhand grip, hands shoulderwidth apart.

(b) Bend your knees without letting them go further than your toes and sit back until your hips are in line with your knees, without letting the barbell touch the floor. Then drive through your heels to return to standing, squeezing your glutes at the top of the movement.

Rest: 15 secs

PRONE ROW

TARGETS: Back, shoulders, abs, arms

(a) Lifting from the floor as before, grab a barbell with an overhand grip, hands shoulder-width and feet hip-width apart. Hold the bar at arm’s length, then bend at the hips until your torso is almost parallel to the floor.

(b) Squeezing your shoulder blades together, pull the bar up to the front of your sports bra. Pause, then lower the bar back to the starting position. That’s one rep.

Rest: 15 secs

CHEST PRESS

TARGETS: Shoulders, triceps, chest

(a) Lie on your back on the floor with your knees bent and feet flat on the floor, holding a barbell over your chest with your hands just above your shoulders.

(b) On the exhale,

straighten your arms to lift the bar straight up towards the ceiling. Hold for 1 sec, then slowly reverse to the starting position and go again.

Rest: 90 secs