Warm-up

It is important you do a proper warm-up to reduce the chances of suffering from injury.

The circuit in short Warm-up 3-5 minutes of jogging and stretching Skipping: 2 mins Wall press: 2 mins Squat thrusts: 2 mins Star jumps: 2 mins Shuttle runs 2 mins Steps 2 mins Hands to knee sit-up 2 mins Warm down 3-5 mins

Spend 3-5 minutes doing a light jog around your garden, mixing your running up with high knees, heel flicks and punching the air with your hands.

The only advice you need is to spend two minutes at each base doing the exercises.

Take a one minute break and move onto base two.

When the minute break is up start the exercise at base two and complete for two minutes and continue round until you have completed the circuit.

First base - Skipping

Time: Two minutes
Equipment: Skipping rope
Task: Pick up the skipping rope and skip for two minutes non-stop. If your rhythm is broken try to recover as quickly as possible.

Second base - Wall press-ups

Time: Two minutes
Equipment: Wall
Task: See how many wall press-ups you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Circuit training is a great way to get fit for both beginners to sport and elite sportsmen Matthew Pinsent

Third base - Squat thrusts

Time: Two minutes
Equipment: None required
Task: See how many squats you can do in the two minute period. When the two minutes are up, write down how many you managed to complete.

Fourth base - Star jumps

Time: Two minutes
Equipment: None required
Task: See how many star jumps you can do in the two minute period. Make sure you get the technique absolutely right. When the two minutes are up, write down how many you managed to complete.

Fifth base - Shuttle runs

Time: Two minutes
Equipment: Two markers 20m apart.
Task: See how many shuttles you can do in the two minute period.

Make sure you touch the marker at the end of each shuttle.

When the two minutes are up, write down how many full shuttles you managed to complete.

Sixth base - Steps

Time: Two minutes
Equipment: Step or platform
Task: Starting with your right foot, see how many steps you can do in the two minute period. Make sure you only move one step at a time.

When the two minutes are up, write down how many you managed to complete.

Seventh base - Hands to knees sit-ups

Time: Two minutes
Equipment: None
Task: See how many hands to knees sit-ups you can do in the two minute period. Make sure you use your abdominals during this exercise and not your hips. When the two minutes are up, write down how many you managed to complete.

Warm down

Spend 3-5 minutes doing a light jog around your garden for the warm down and some stretching.

Mixing your running up with high knees, heel flicks and punching the air with your hands.

Make sure you warm down your muscles, otherwise you will feel very stiff the next day.