This week’s workout requires just a barbell and a step box. Pick a weight that challenges you to complete the 20 reps of the bench press and then use this weight throughout the circuit. Do all exercises back to back with no rest in between, at the end of the circuit rest for 1-2 minutes before repeating. Aim to complete 3-4 complete circuits.

Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Bench press: 20 reps

High pull: 15 reps

Push press: 15 reps

Barbell step ups: 10 per leg

Bodyweight single leg squats off step: 10 reps per leg

Tricep dips: 20 reps

V-sits off step: 15 reps

Straddle jumps: 12 reps (Stand with your feet either side of the step and jump on landing soft with bent knees, jump off and repeat).

2 footed step jumps: 12 reps (Stand in front of the step and perform a 2 footed jump onto it landing soft with knees bent, jump off and repeat).

Lateral jumps on and off step: 12 reps (Stand next to the step and jump sideways onto the step landing soft before jumping off to the other side).

 After your last circuit is completed then spend 5 minutes cooling down and stretching. Hope you enjoy it and feel free to post on the site how you get on

Below is a video of a sample circuit.

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