Outdoor full body circuit

• Five minute warm up jog: Do as many laps around a park or oval as required.
• Two minutes of bench stepups: As fast as you can alternating legs each step
• 12-15 bench dips
• 12-15 on the monkey bars or pullups
• 30 second abdominal hold
• 40 walking lunges: 20 steps in one direction, then turn around and lunge back
• 12-15 bench pushups
• Repeat as many times as possible, including the five minute run between sets

Gym full body circuit

• Five minutes on the bike
• 20 power squats: As fast as you can
• Five minute rower sprint
• 20 pushups: Starting on your toes, dropping to your knees if needed
• Six minute treadmill sprint
• Stomach super-sets: 15 full situps followed by 15 small crunches

Push/pull leg cardio

• Four minute sprint on your choice of cardio: Cross-trainer, treadmill, bike etc.
• 10 chest presses or pushups
• 10 triceps dips
• 10 bicep curls: With a bar or dumbbells
• Repeat two to three sets of all of the weights: Take no longer than six minutes in total.
• Five minutes sprint on cardio machine of choice
• 20 squats
• 20 lunges
• 20 situps
• Again, aim for two to three sets in six minutes
• Four minute sprint on cardio machine of choice
• 12-15 lat pulldown or seated row
• 30 second abdominal bridge
• Aim for two to three sets of these resistance training exercises