Do anywhere circuit session

On a rainy day this circuit session can be done in the lounge room or, if the sun is shining, why not take it to the park? Personal trainer Natasha Dinneen shares a workout designed to eliminate excuses.

Repeat the circuit 2–3 times. Go from one exercise to the other with minimal rest in between to ensure your heart rate stays elevated.

If you have any medical conditions or injuries, don’t forget to check with a doctor before starting any new exercise regime. 

Skipping

Skipping is a great do-anywhere burst of cardio. It’s good for improving coordination and agility, plus it tones up those calf muscles. Make skipping a staple of most circuits if you can.

Jump on the balls of your feet with your knees slightly bent. While jumping, your heels should never touch the ground. Jumping flat-footed isn’t good for your knees and should be avoided. Don't lock your knees and remember to relax, jumping should become a very fluid motion in time.

Generally, the faster you skip the easier it is.

Duration: 1 minute

Push-ups

Push-ups are great for toning and strengthening the chest and triceps, and provide a core workout as well.

Start on all fours with hands slightly wider than shoulder-width apart and knees comfortably apart. Lower your chest to the floor as if you want to make a 90 degree bend in your elbows. Push back up to the starting position. If this is too easy then straighten your legs into a plank position.

Aim for: 10-20 push-ups

Jump squats

Jump squats are a great toning exercise for the legs, plus they also help burn energy.

They're like a regular squat, but on the way up, engage your core and jump up as high as you can.

Sink back into a squat and repeat. Try to land quietly in a controlled movement.

Duration: 1 minute

Bench dips

These aren’t just great for the triceps, they help workout your entire upper body. Plus you don’t need expensive equipment – just your own body weight.

Place a chair behind your back. Hold onto the edge of the chair with your hands shoulder-width apart. Extend your legs forward, balancing on your heels. Slowly lower your body by bending at the elbows until there is an angle slightly smaller than 90 degrees between your upper arm and forearm. Using your triceps, bring your torso up again to the starting position. If straight legs is too challenging, begin with your legs bent at 90 degrees and your feet flat on the floor. 

Aim for: 10-20 dips

High knees

Great cardio exercise to get the heart pumping and if performed regularly it can help improve flexibility and power in your lower limbs

Stand straight with your feet hip width apart, looking straight ahead and your arms hanging down by your side. Jump from one foot to the other at the same time lifting your opposite knee as high as possible, hip height is advisable. Your arms should be following the motion. Touch the ground with the balls of your feet (it is sort of like running on the spot but lifting your knees up high).

Duration: 30-60 secs

Plank

The plank is a great do-anywhere exercise. Holding the position correctly takes a lot of strength in your back, abs and core.

Place your hands on the floor directly under your shoulders (slightly wider than shoulder-width apart) and extend your legs like you’re about to do a push-up. Bend your elbows and rest your weight onto your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine and hold for 30-60 seconds. If this is too difficult, drop your knees to the floor/rest knees on the ground. 

Duration: hold for 30-60 secs

Russian twists

This exercise works your oblique muscles whereas most core exercises just work your mid-section (abdominals) it also helps strengthen your back, which in turn helps with maintaining good posture.

Sit on the floor with your knees bent and your feet flat on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep your spine straight and not rounded. Lace your arms straight out in front of your chest. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can. That is 1 repetition.

Aim for: 20 twists

To make this harder you can lift your feet slightly off the ground or use a weight to twist with. If you have a medicine ball or a dumbbell use that, otherwise anything you find around the house that weights 2-5kg will work.
Download the workout plan here
Back to top