CIRCUIT WORKOUT

Let’s get the heart pumping and the muscles screaming with this workout.  Get your warmup while enjoying a brisk bush walk to a quiet, flat area where you can work out.  Do 40 seconds of each exercise, as hard as you can work it.  Rest for 10 seconds between exercises, then a full 2 minutes at the end of the set.  Repeat the set a further 2 times.


Side Shuttles                                                                                   
Mark two spots about 10 metres apart and begin in standing position, bent at the waist with both hands on the ground at one spot.  Dash quickly to the second spot by shuffling sideways, then touch the ground with both hands before shuffling sideways back to the first spot.  Repeat for 40 seconds.

Tricep Dips                                                                                       
Find a log, bench or low wall. Facing away, place both hands behind you onto it and your legs straight out in front. Bend your arms to lower your body weight until your butt almost touches the ground, then raise yourself up by straightening your arms.  Repeat for 40 seconds.

Ski Jump                                                                                         
Stand with your feet together and your arms bent at your sides.  Spring off both feet and jump sideways, landing with bent knees.  Quickly jump back the other way, continuing to repeat for 40 seconds.

Tricep Push-ups                                                                           
Start in full push-up position with legs outstretched and hands should-width apart.  Now lower yourself with your elbows tucked in tight to your body.  Continue push ups for 40 seconds.

Ground Touch Lunges alternating                                             
Stand upright with feet together and arms by your side.  Lunge forward on your right leg until you touch the ground with your hands.  Keep your head up and your back straight.  Repeat with alternating legs for 40 seconds

Wide-Narrow Squat Jumps                                                       
Begin with your feet in a wide squat.  Spring up into the air, bringing your feet together and land in a narrow squat with your arms outstretched for balance.  Bend and jump your feet out to a wide squat again.  Repeat for 40 seconds

Jump Lunges alternating                                                               
Start with feet together.  Jump one foot forward into a lunge, then spring up and change legs to land in another lunge.  Repeat for 40 seconds. Have a 2 minute break, then repeat the whole set twice more.  Have a gentle stretch when you are finished and enjoy the bushwalk or jog back.