Whether you’re a gym regular or an exercise first-timer, this circuit – designed by strength coach Dan John – will fix imbalances and reinforce proper movement patterns.
- Do each exercise back-to-back with minimal rest.
- Once one round is complete, rest as needed then repeat the whole thing one or two more times.
- Aim to do the workout once or twice a week to maintain proper alignment.
1a. Front-Leaning Rest
Time: 30 secs
Rest: Straight into 1b
- Instead of the traditional elbows-to-the-floor plank, use this variation to build scapular stability.
- From a press-up position, ‘grip’ the floor, squeeze your arms as if you’re holding tennis balls in your armpits, clench your glutes and hold.
1b. Kettlebell Batwing
Rest: Straight into 1c
- Lie face down on a bench holding a kettlebell or dumbbell in each hand.
- Pull the weights up as high as you can, hold for ten seconds and lower.
- No kit? Lean back against a wall and push your elbows back for the entry-level version.
1c. Glute Bridge
Rest: Straight into 1d
- Lie on the floor with your heels close to your glutes.
- Keeping your heels and shoulders down, raise your hips as high as possible.
- Lower back to the start.
1d. Heartbeat Squat
Rest: Straight into 1e
- Holding a kettlebell or rucksack, squat, keeping your weight on your heels, with your elbows touching your knees.
- Push the kettlebell out, bring it back in and stand up.
1e. Suitcase Carry
Rest: Straight into 1f
- Hold a heavy kettlebell, dumbbell or bag in one hand and walk, keeping your shoulders back and chest up.
- After 20m, switch hands, turn and walk back.
1f. Rolling 45
Reps: 5 each side
Rest: As needed, then repeat 1a
- Lie with one arm and leg out at a 45-degree angle, the other arm in the air and the other leg bent.
- Roll onto your forearm, looking up at your raised hand, then return to the start.
- Repeat on the other side.