Here is a workout that I designed for 2 of my clients Phil and Nick (hence the name of the session) to do while they are away on holiday. For this workout all you need are some dumbbells and a space of around 10-15 metres so it is ideal for outdoor use. The workout combines resistance exercises with shuttle runs to give you a circuit that will help to improve fitness, endurance and reduce body fat. The workout will have you doing descending reps on the resistance exercises while increasing the reps of the shuttle runs, this will really test your endurance as you will be having to run for longer with shorter breaks in between.

Warm up:

Start with 5 minutes of light cardio before starting the circuit.

Main workout:

For the main workout complete all the exercises back to back with little rest. At the end of the circuit, rest for a couple of minutes and then repeat. Aim to complete 3 circuits. The way the session works is that you will start with 12 reps on the resistance exercise followed immediately by 1 shuttle run (around 10-15 metres). After the shuttle run perform 10 reps of the resistance exercise followed by 3 shuttle runs and then finally 8 reps and 5 runs. Once this is done move on to the next resistance exercise and start again from 12 reps.

Example:

12 Press ups with 1 shuttle run

10 press ups with 3 shuttle runs

8 press ups with 5 shuttle runs

Circuit:

Squat to press (Hold a dumbbell at shoulder height. Perform a squat and as you stand up press it over your head. Complete the reps then change arms).

Press ups

Alternating front lunges

Dumbbell swings (Hold a weight in one hand. Bend your knees and swing the dumbbell through your legs. As you stand up swing the weight up to shoulder height. Complete the reps then change arms).

Plank with legs out and in (Start in a basic plank position with your feet together. Take your right leg out to the side and then do the same with your left. Bring the right leg back into the centre and then your left. This counts as 1 rep).

Dumbbell woodchops (Hold a weight in both hands and squat down. Start with the dumbbell by the side of your right knee. Rotate the weight across your body to shoulder height keeping your arms straight.  Complete the reps and then repeat on the other side).

At the end of the last set of shuttle runs rest for 1-2 minutes and then repeat.

At the end of the workout spend 5 minutes cooling down and stretching.