Perform each move for 45 seconds, then rest for 15 seconds. Aim for two rounds in 10 minutes.
1 Lunge with rotation
Time 45sec Rest 15sec
Works Quads, glutes, core, shoulders and hamstrings
Grab a weighted ball and stand with your feet shoulder-width apart. Lift the ball up to your shoulders, arms extended in front. Step your right leg forwards into a lunge, thigh parallel to the floor, then twist from your waist to the right. Pushing into your right heel, stand up and return the ball to the centre. Repeat with your left leg, twisting to the left, to complete one rep.
2 Woodchop
Time 45sec Rest 15sec
Works Quads, glutes, abs, shoulders and upper back
Stand with your feet just beyond shoulder-width apart. With your arms nearly straight and holding the ball above your head, turn to your right from your waist. With a single chopping action, swing the ball down to your left side as you bend your legs. Quickly reverse the movement with the same intensity and return to the starting position, to repeat on the other side.
3 Press-up and roll
Time 45sec Rest 15sec
Works Shoulders, biceps, triceps and core
Begin in a plank position with your right hand on top of the medicine ball and left hand on
the floor. Hands are directly below shoulders with arms straight. Lower your chest towards the floor, bending your elbows and keeping your body straight. (If this is too difficult, bend your knees and place them on the ground.) Press up to the start position, then roll the ball over to the other side and repeat the push-up with the ball under your left hand.
4 Russian twist
Time 45sec Rest 15sec
Works Core muscles
Begin in a seated position with your knees bent and feet off the floor, holding a medicine ball in front of your chest. Twist the ball to your right hip bone, keeping your body centred (B), then twist the ball to your left. Continue to twist back and forth while keeping your feet off the floor and core tight.
This article first appeared in an issue of Health & Fitness.
