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Try out our aerobic circuit
Wall press is on of the exercises in this workout

Here's an aerobic workout that you can do in the comfort of your back garden.

This first workout is aimed at getting you fitter and stronger and should take around 30 minutes to complete.

There is a four minute warm-up, followed by a seven base circuit and a four minute warm-down.

WORKOUT ONE

Equipment required for workout

  • Notepad
  • Stop watch
  • Two markers
  • Skipping rope
  • Step

    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.




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