Complete these six exercises in order. Once completed, take a two-minute break and repeat the circuit.
1. Raised leg tricep dips
Start with your body in a right angle position, with your arms behind you and your palms placed firmly on the edge of a box. Lift your legs up to the box opposite you, resting your heels on the corner. Engage your abdominals and lower into a tricep dip position, ensuring your elbows extend straight out behind you. Return to the starting position and repeat.
2. Lunge to knee lifts
Start in a lunge position, with your left leg at a right angle, and your right leg extended behind you, holding a weighted dumbbell in each hand. Engage your core and lift your right leg up until your knee is in line with your hip. Return to the starting position and repeat the exercise for 10 repetitions before swapping to the other leg.
3. Medicine ball twist
Start in a seated position, with your legs extended in front of you and your feet hovering just off the ground. Holding a five-kilogram medicine ball, twist the ball over to your left and pause for two seconds. Return to centre and twist the ball over to your right side. Repeat.
4. Squat to overhead press
Stand up straight with your feet at shoulder-width and hold a weighted medicine ball at chest level. Engage your abdominals and begin lowering to a squat position, ensuring your chest is back and your tailbone is sticking out. Hold for two seconds. Stand up straight and simultaneously lift the medicine ball over your head. Return to the starting position and repeat.
5. Spiderwoman Climbers
Start in a push-up position, ensuring your arms are in line with your shoulders. Engage your core, and lift your right leg up towards your right elbow. Return your right leg to the starting position, and lift your left leg up towards your left knee. Return to the starting position and repeat, alternating between legs.
6. Bench jumps
Start by standing to the right side of your box, with your palms placed firmly on either side of the box. Push into your hands and jump up off the floor, extending your body over to the left side of the box. Repeat.