Here is a circuit session I did today in my 45-minute circuit class. All that is needed is a barbell a selection of weight plates, a step box and some space for shuttle runs (although there are options if you have not got the available room). The workout is split into 5-minute rounds with the aim of working your reps from 2 through to 10 on your resistance exercises and 1-5 on your shuttle runs. So for example on round 1 you would perform 2 bench presses and 2 press-ups followed by 1 shuttle run (the shuttle runs were completed around the side of the studio which would equal around 15-20 metres). Each time the resistance exercises were increased by 2 reps so 4.6.8.10 on the bench presses and press-ups while the runs were increased by 1 lap. If participants reach 10 reps and 5 laps within the 5 minutes then they would work back down doing 8.6.4.2 reps and reduce the shuttle runs by 1 lap.

Warm up: Spend 5-10 minutes warming up before the workout. For this session the warm up included some light jogging around the studio along with bodyweight exercises such as step-ups, squats, lunge with rotation and press-ups.

ROUND 1:

Bench press

Press-ups

ROUND 2:

Barbell squats

Box jumps (perform step-ups as a lower intensity option for this)

ROUND 3:

Bent over rows

Clean and press

ROUND 4:

Barbell bicep curls

Tricep dips

In between each round participants performed 1 minute of different abdominal exercises such as v-ups, oblique twists and leg raises.

 At the round of the session spend 5 minutes cooling down and stretching.

Alternatives to shuttle runs:

Burpees

Squat jumps

Squat thrusts

(If you are doing these instead of the shuttle runs then increase by 2 reps each time the same as with the resistance exercises. So again start from 2 and go up to 10).