The aim is to gradually increase the intensity of the exercise by doing interval training. You will therefore do as many repetitions of each exercise as you can in 30 seconds. Between exercises, rest for 30 seconds before you move on to the next station. For an effective workout, do the full circuit five times in total, giving yourself 10 seconds of recovery between each round.
If you want to follow this circuit training programme, you will need the following equipment:
-A skipping rope: the perfect fitness accessory for burning calories, slimming, and getting a flat stomach. Did you know that just 15 minutes of skipping is equivalent to 30 minutes of jogging?
-Small dumbbells: these practical items allow you to work your entire upper body: arms, forearms, shoulders, trapezius, latissimus dorsi, pectorals, as well as the entire upper back.
In case you don't have these fitness accessories, we suggest alternatives in each of the exercises. Here is the 7-exercise fitness programme:
4. Skipping rope
5. Leg extensions
6. Bum kicks
7. Glute kickbacks
Exercise 1: Crunches Or Low Sit-Ups
Objective: to build up your rectus abdominis muscle.
Performing the exercise: lie on your back. Bend your legs and bring them towards your stomach until they are at a 90°angle. Place your hands behind your neck for support (but don't pull your head forward). Roll your torso forward while tucking in your chin. Contract your abs and keep your lower back on the ground. Smoothly and gradually return to your starting position.
Breathing: inhale at the start of the movement, exhale as you roll up your torso.
Safety tips: to protect your lumbar vertebrae, do not lift your lower back off the floor.
Exercise 2: Lunges
Objective: to build muscle in your quads, glutes and hamstrings.
Performing the exercise: stand upright with one foot forward, arms extended out to the sides, chest up. Bend your knees while keeping your torso as upright as possible. During the lunge, your front thigh should stop when horizontal, and your knee should be in line with your foot. In order to be more efficient, your back knee should not touch the floor. Exhale and come back to your starting position by pushing through your heels. Repeat with the other leg.
Breathing: inhale as you bend, exhale as you stand back up.
Safety tips: Keep your upper body as straight as possible during the entire exercise. Contract your abs throughout the exercise. Focus your gaze on a point in front of you to keep your balance.
Exercise 3: Bicep Curls With Dumbbells
Objective: to build arm muscle (biceps brachii, brachioradialis, hand flexors)
Performing the exercise: stand upright and hold a dumbbell in each hand in an underarm grip (palm facing upwards). Hold your arms by your sides. Then raise your forearms by contracting your biceps. Return to your starting position.
Breathing: inhale in the starting position and exhale as you raise your arms.
Safety tips: keep your elbows tight against your body throughout.
Variant without equipment: use small bottles of water to do the same exercise!
Exercise 4: Skipping Rope
Objective: to improve your cardio and burn calories.
Performing the exercise: jump over the rope at a fast pace. To increase the level, do double unders (2 turns of the rope) on each jump.
Safety tips: stay on the balls of your feet. Don't jump on your heels.
Variant without equipment: do a high knee run on the spot for 30 seconds.
Exercise 5: Seated Leg Extensions
Objective: to build up muscle in your back and core.
Performing the exercise: sit down on the ground. Put your arms behind your back, lean back onto your arms and bend your knees. Sit up straight, look into the distance, breathe in deeply then breathe out whilst lifting up your right leg and stretching it out as much as you can (your right knee should be level with your left knee). Bring your right leg back down to the floor and repeat the movement with your left leg.
Breathing: breathe slowly and deeply.
Safety tips: contract your stomach muscles throughout the exercise and keep your back straight (stretch out your spine).
Variation: make the exercise harder by not putting your arms down but holding them out horizontally.
Exercise 6: Bum Kicks
Objective: to improve your cardio and build your thighs and glutes.
Performing the exercise: do a set of 10 bum kicks (trying to touch your glutes with your heel) in one direction, then repeat in the other direction. Your heels should touch your glutes in a dynamic way. Keep this up for 30 seconds.
Safety tips: keep yourself stable, try not to force the movement as it could overbalance you. Reduce the impact with the ground as much as possible. Make sure not to move your hips.
Exercise 7: Glute Kickbacks On The Floor
Objective: to build up your glutes.
Performing the exercise: position yourself on all fours on your exercise mat, with your hands under your shoulders. Then lift up your right leg and stretch it out straight, in line with your back. Next, pull it towards your chest (without hunching your back). Repeat this movement without putting your leg back on the ground.
Breathing: breathe slowly and deeply.
Safety tips: keep your body aligned each time you raise your leg. Contract your stomach muscles to protect your back, which must remain flat throughout the exercise.
Follow this fitness programme twice a week (or three times ideally) for one month on top of whatever sport you do. Your dream body is just around the corner with this express circuit!