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 Shuttle runs 3 mins Squat thrusts: 2 mins Press-ups: 2 mins Burpees: 2 mins Steps: 2 mins Full sit-ups 2 mins Shuttle runs 3 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.

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

Take a one minute break and move onto base two.

When the one 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 - Shuttle runs

Time: Three minutes
Equipment: Two markers 20m apart
Task: See how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle. When the three minutes are up, write down how many full shuttles you managed to complete.

Second base - Squat thrusts

Time: Two minutes
Equipment: Mat for extra comfort
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.

Third base - Full press-ups

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

Fourth base - Burpees (mix of star jumps and squat thrusts)

Time: Two minutes
Equipment: None required
Task: See how many burpees 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 - 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.

Sixth base - Full sit-ups

Time: Two minutes
Equipment: None
Task: See how many full 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.

Seventh base - Shuttle runs (again)

Time: Three minutes
Equipment: Two markers 20m apart
Task: For the second time in this work out, see how many shuttles you can do in the three minute period. Make sure you touch the marker at the end of each shuttle.

When the three minutes are complete, write down how many full shuttles you managed to complete. Is it more than you managed to do at the first base? If so well done!

Warm down

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

Well done! You have completed workout two. Try doing this three times in the week.