Complete each exercise three times before moving to the next station.
The first set is 45 seconds on with 10 seconds rest. The second and third sets are 30 seconds on with 10 seconds rest after each. That means one exercise should take you around two and a half minutes.
1. Kettlebell swings
Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should be slightly bent during this movement. Keep your back flat and neck straight. Drive your hips forward to propel the kettlebell into the air up to shoulder height, then gently bring it back down.
2. Slam balls
Stand with feet shoulder-width apart and knees slightly bent. Lift the slam ball over your head with arms extended, looking straight ahead. Bend at the waist and keep your core tight as you throw the ball to the floor with as much force as possible. Keep your abs contracted and bend your knees to pick up the slam ball.
Hold a plank position with arms and legs straight and shoulders above wrists. Bend your elbows out to the side and lower your body toward the floor. Stop as soon as your shoulders are in line with your elbows. Straighten your arms to rise up.
4. Sit-ups with dumbbell punches
Lie on a mat with knees bent and feet flat on the floor, holding dumbbells close to your chest. Engage your core as you slowly roll up and throw a punch with each hand. Keep abs tight as you slowly lower your body back to the floor.
5. Rope slams
Hold the end of the rope with arms extended and hands shoulder-width apart in front of your hips. Brace your core and begin alternately raising and lowering each arm explosively. Instead of making waves, slam the rope to the ground.
6. Banded pull-ups
Use an assisted pull-up machine or attach a band to a pull-up station, securing it around one foot. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension.
7. TRX rows
Hold your body in a straight line, keep arms straight and walk feet forward until there’s tension in the straps. Pull shoulder blades back and down then pull your torso towards your hands, keeping your elbows close to your body and palms facing each other. Your body should remain rigid. Slowly lower your body down to start position.
8. Weighted walking lunges
With a dumbbell in each hand, stand tall with feet hip-width apart. Take a big step forward and lunge until your thigh is parallel to floor and your shin is vertical (it’s OK if your knee shifts forward a little, as long as it doesn’t go past your toe). Press into your heel to drive back up and repeat on the opposite leg.
Jump on a bike and set the resistance to a moderate level. Cycle 45 seconds at an easy pace, then sprint for 15 seconds. Increase level by 1. Repeat five times.
Words: Farnoush Modir, Personal Trainer at Castle Hill
Photography: Heidi Boardman