Shake off those winter blues by getting your body moving!
Circuits are a great way to exercise whatever your level of fitness. It is a mixture of cardio (get your heart pumping) and strength/ toning exercises.
You may need a stopwatch, chair, padded mat and resistance bands. Make sure you are organised and you have any equipment you need next to you before you start. Two circuits; the whole programme including warm up and cool down should take approximately 1 hour.
To start, warm up/mobilise
Standing - March on the spot/side steps shoulder rolls/side bends for at least 5 minutes. Seated - As above, reaching up rhythmically to increase intensity.
(you can enlarge this image by clicking it)
1. Stepping using steps or stairs
2. Squats or lunge or sit to stand (picture shows the latter)
3. Side steps or marching with hands (picture shows the latter)
4. Abdominal crunch on mats or seated using bands (picture shows the latter)
5. Star jumps or seated 1 min each side (picture shows star jumps)
6. Press ups – to individual ability or standing or seated chest press with bands (picture shows press up)
7. Marching on the spot or seated, introduce arms to increase intensity
8. Seated row with bands
Finish off gently by marching on the spot for 5 minutes; include arms for the first 3 mins. After marching stretch out all the muscles that you have been using.
