Fitness /  Circuit of the Month: July (8mins+)

    • Description:

      Try and keep a steady rhythm with your footwork. A good target is to aim for 12 lengths of the court in the 30secs.

    • Exercise Notes:Work for 30secs, then rest for 15secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Make the plank an active hold and brace of the core muscles, not just a 'balance' position. If done correctly, holding for 30secs should be tough.

    • Exercise Notes:Hold for 30secs, then rest for 15secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Focus on a soft and controlled landing position, before driving up into your next rep - concentrate on form and rhythm with each jump rather than just completing as many reps as you possibly can

    • Exercise Notes:Work for 30secs, then rest for 15secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep the core braced and the body strong. Work at a tempo that you can sustain for the full 30secs, so as not to burn yourself out too quickly. 20 reps is a good target.

    • Exercise Notes:Work for 30secs, then rest for 15secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Stay light and relaxed on the feet, try not to carry too much tension in the body. If you can't skip, switch this exercise out for single leg squat thrusts.

    • Exercise Notes:Work for 30secs, then rest for 15secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep the hands crossed across the chest, with your hip and knee angles held at 90 degrees.

    • Exercise Notes:Hold for 30secs, then rest for 2mins before repeating the circuit for a total of 3, 4, or 5 total sets depending on your level of conditioning

    • Minutes on exercise:3:00