This week’s workout is a 10 exercise circuit that mixes plyometrics and high repetition resistance training together. By doing this it will help to keep your heart rate up throughout the session so you will be burning plenty of calories as well as improving your muscle tone.

Begin with a 5-10 minute warm up before starting the circuit and then work through the 10 exercises without resting until you reach the last one. At the end of the circuit, rest for 1-2 minutes and then repeat. Aim to complete 3-4 circuits.

Bench press x20 reps

Jump lunges x20 reps

Opposite knee to elbow oblique twists x20 reps

Barbell shoulder press x20 reps

Tricep dips off bench x20 reps

Plyometric step jumps x20 reps

Medicine ball Russian twists x20 reps

TRX rows x20 reps (If a TRX is not available then perform either pull ups, recline pulls off a barbell or use a lat pulldown machine).

Kettlebell snatch x10 reps per arm (Use dumbbells if kettlebells are not available).

Burpees x20 reps (Performed with a press up at the bottom of the movement and an explosive jump at the top).

At the end of the last circuit spend 5-10 minutes cooling down and stretching.