Circuit training might sound scary but it's actually a great way to vary your fitness routine, get your heart rate racing and burn stubborn fat.
In part one of our ultimate guide, Fitness First trainer AJ Perera explained the theory behind circuit training and highlighted three key exercises to get you started.
Now in part two, AJ reveals his final four exercises that can easily be slotted into a beginner's routine. Go on, give them a try!
The basic push-up is an exercise that will strengthen your triceps, shoulders and chest (great for hunched 'office desk' victims). Do eight to ten push-ups to start, then increase as your level of fitness increases. Perform push-ups for 10 to 20 seconds as part of a timed routine. If you can't quite make it on your toes, start with your knees on the ground and keep your bum tucked in.
5. Jumping Jacks
Jumping jacks hardly any space and no equipment so they're great to try at home. Start with your legs together and arms by your sides. Jump your feet out to the sides, while at the same time raising your straightened arms to create a star formation with your body. Hop back to the start and continue. You can perform jumping jacks at a leisurely pace or very quickly depending on your fitness level. Start with 25 to 30 repetitions or 30 seconds and increase as needed.
Lunges will strengthen and tone your thighs, hips and bum. You can either step out into a lunge position then return to the start and repeat, or alternate legs in a continuous walking motion across the floor. Lunges can be performed with no added weight or with a dumbbell in each hand for more of a challenge. Start with eight to ten reps or 20 to 25 seconds and modify the resistance or reps according to your fitness level.
The V-up can be a challenging exercise for people with weaker abdominal muscles. Lie on your back and extend your arms up over your head. Raise your upper and lower body at the same time, keeping your arms and legs straight to form a "V." Lower yourself slowly and repeat. Aim for eight to ten repetitions or 20 seconds, but don't push yourself too hard because the V-up is a tricky one to get right!
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BEGINNER'S GUIDE TO CIRCUIT TRAINING: PART 1
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