1 – Static Bike (1.5k)

1. The first station starts on the static bike. Adjust the seat height and bar height before you begin to the correct height.

2. Use a either a manual program or one that increases the speed as you put the resistance up.

3. Start your timer for the whole circuit and begin to pedal. Try to pedal at a cadence of 90 rpm or more, whilst increasing resistance if it increases your speed.

4. Ride for 1.5k on the distance and then quickly get off and onto the next station. Press the lap timer on your watch if you want to record each station splits.

2 – Rowing Machine 500m

1. Get onto the rower and securely tighten the foot straps with as much of the soles of your feet on the foot-rests.

2. Grasp the handle and take up the slack keeping your knees bent to assume the starting position.

3. To begin rowing start by driving with the legs whist keeping the arms relaxed yet extended, then when your legs are at full extension pull the handle quickly in towards your stomach and quickly release back again before flexing at the knees to return to the starting position.

4. Row for 500m and time your strokes so that you keep the flywheel from slowing down.

3 – Lat Pulldown (50reps)

1. Sit on the lat pull-down machine seat with your legs held under the padded restraint.

2. Reach up gripping the bar at twice shoulder- width. If the bar is to high then stand up, grab the bar in position and then sit down under the restraints.

3. Pull the bar down powerfully to your chest, whilst keeping your elbows high and slightly behind your chest, pause for a split second, then let it travel back up under control.

4. There should be tension in your muscles throughout each set so make sure the cable that connects to the weight is never slack. Repeat 50 reps whilst against the clock.

4 – Hanging Hip Flexion (50reps)

1. Ideally use a hip flexion dip machine where your back is supported otherwise perform this exercise by hanging from a chin up bar.

2. If using a hip flexion dip machine then keep your arms bent at 90 degrees at the elbow with forearms on the pads, otherwise arms straight if hanging from a bar.

3. Begin the exercise by drawing your knees up towards your waist keeping your knees together flexing at the hips to 90 degrees so your thighs are parallel to the floor.

4. Extend back to the starting position by quickly straightening your legs and rapidly repeat for 50 reps.

5 – Full Press Ups

1. Lie on the floor face down and place your hands about just over a shoulder width apart while holding your torso up at arms length.

2. Next, lower yourself downward until your chest almost touches the floor as you inhale.

3. Now breathe out and press your upper body back up to the starting position while squeezing your chest. Try not to lock your elbows out at speed by keeping a very small bend in them at the top.

4. After a brief pause at the top contracted position, begin to lower yourself downward again for 50 repetitions as fast as you can whilst maintaining form.

6 – Step Ups w/Dumbbells (100reps)

1. Start by holding a dumbbell in either hand. Then plant one foot up on a bench so your knee is around 90 degrees.

2. Step up driving through the planted heel with a straight back.

3. Stand tall with both feet planted on the bench. Then step back slowly trying to control your balance with a soft landing.

4. Repeat with the same leg 10-20 times, then change legs and repeat 10-20 times until you hit 100 repetitions.

7 – Ultrafit Crunch (60reps)

1. Position your feet up on the step whilst lying on your back with both knees and hips at 90 degrees.

2. Hold your ear lobes with your thumbs and index fingers with your elbows bent and positioned outward to the side of your head.

3. Begin the ultrafit crunch by flexing at the hips, contracting the abdominals and pulling the elbows inwards so they touch your knees at the top.

4. Reverse this movement to lower back down and repeat for 60 repetitions whilst maintaining a 90 degree knee bend throughout.

8 – Shoulder Press Machine (50reps)

1. Sit down on the shoulder press machine and grab the handles to your sides as you keep the elbows bent and in line with your torso.

2. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a split second.

3. Lower the handles slowly back to the starting position as you inhale.

4. Repeat for 50 reps as fast as you can and if wanting to be really strict keep your feet crossed and slightly off the ground.

9 – Incline Treadmill 800m@10{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72}

1. Now onto the treadmill and press the start button, followed by taking the speed up to as fast as you’d like to start.

2. Whilst taking the speed up simultaneously take the incline up to 10{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} so you are running up a steep hill.

3. Pace yourself for 800m. You won’t want to start off very fast with this one, but do try and push yourself by increasing the speed every 100-200m.

4. As soon as you’ve completed 800m @ 10{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} press the stop button and get off the treadmill quickly whilst being mindful of possible light headedness.

10 – Bench Press (50reps)

1. So you’re onto the final exercise of the circuit where you will lie back onto a flat bench and grip the bar with just over a shoulder width.

2. Lift the bar from the rack and hold it straight over you with your arms locked.

3. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out.

4. Repeat the movement for 50 repetitions and at the end stop your timer to record your time for the circuit. Try to do once a week to see if you can go faster!