Welcome to our first workout!

This fitness session should help get you ready for any of the sports you do - or just get your general fitness levels boosted

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.

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

Henman: Uses shuttles to boost his fitness

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.

End of session - keep your eyes peeled for our next workout

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Introduction

Session 1

Workout 2

Session 1

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

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