Warm up with 5-10 minutes of cardio and dynamic stretches plus a slow “walkthrough” of the exercises. Adjust the reps to suit your individual fitness level. Move from one exercise to the next as quickly as possible, only resting on completion of the circuit.
Whole body Military style circuit workout – perform three to five laps
1) Press up triad
10 reps diamond press ups/10 reps shoulder width press ups/10 reps wide arm press ups
Perform 10 press ups with your hand touching, fingers forming a diamond shape directly under your chest. On completion and without pausing, move your hands out and directly beneath your shoulders and perform a further 10 reps before moving your hands out further still and performing a final set off 10 to total 30 consecutive reps.
2) Squat triad
12 squat jumps/12 squats/12 lunges per leg
With your feet shoulder width apart, squat down and jump up as high as you can before landing on the balls of your feet and repeating for 12 continuous reps. After the last squat jump, progress directly into squat before then performing 12 reps of alternating lunges per leg,
3) Pull up pairing
6 over grasp chin ups/6 under grasp pull ups
After completing 6 reps in the over hand position, switch immediately to the under grip position for a further 6 reps.
4) Burpees
20 reps including squat jump and press ups
Squat down s your hands are outside of your feet. Drive the legs back whilst simultaneously dropping into a press up position. Perform a press up and then jump the legs back under your body. Jump up into the air and land on the balls of your feet. This is 1 rep…19 to go!
5) Plank triad
30 seconds left/front/right plank holds
Lying on your left side with your weight on the side of your feet and your left elbow, maintain a straight body with a tight core and hold this position. On completion of 30 seconds, roll onto your front and place both feet on the floor and rest your weight on both elbows. Keeping your hips elevated and your body straight, hold this position for a further 30 seconds. On completion, roll onto your right side and hold for the final 30 seconds. Try not to hold your breath during this exercise!
6) Sandbag (or barbell/dumbbell/kettlebell) clean and press triad
6 cleans, 6 presses, 6 clean & presses
Stand with feet hip width apart and arms hanging straight down firmly holding the weight. Flex the knees and hips and bend so that the weight is level with the shins. Explosively extend the hips and knees whilst pulling with the arms pulling the weight up to shoulder height. Roll the hands under the weight to catch it in the “shoulder press” position and repeat 6 times. Next, using the legs slightly if necessary, dynamically press the weight overhead for 6 reps before finally performing a clean and then a press for 6 reps.
Rest 90-120 seconds before repeating.
