CIRCUIT 2

BARBELL SQUAT AND PRESS

Targets: Legs, arms, abs

Do: 12 reps

(a) Hold a weighted barbell just below shoulder height in an overhand grip, then squat down. (b) Engage your core and push your hips forward to straighten your legs and come up to standing, extending your arms to lift the bar up and overhead.

BENT-OVER REVERSE FLY

Targets: Back and shoulders Do: 12 reps

(a) Grab a pair of dumbbells and hinge forward at the hips – knees slightly bent – and let your arms hang straight down, palms facing in. Raise both arms out to the sides, elbows slightly bent, as you squeeze your shoulder blades together. Return to the start.

PRESS-UP AND ROW

Targets: Chest, back, arms, core Do: 6 reps per side

(a) In a high plank with a dumbbell in each hand, do a press-up. We’re going in hard.

(b) Now, row the dumbbell in your right hand up to your side. Pause, then lower the dumbbell back down. Keep going and remember to switch arms. That’s one rep done.

X MOUNTAIN CLIMBERS

Targets: Arms, core, legs, back Do: 20 reps per side

(a) In a high plank, keep your left foot on the floor and – without allowing your hips to rise or fall – bring your right knee towards your left elbow. (b) Return to the start and repeat on the opposite side. Alternate and increase your speed. Go on, faster than that.