You will need...

Space to do the circuit

How much space you will need to run your circuit depends on how many people are taking part. The park will be ideal but if you are on your own, the garden should be big enough to complete the exercises.

Circuit card for each exercise

You will need nine cards – one for each of the circuit exercises listed below. Write the name of each exercise onto one card. Lay the cards out on the ground in a large circle.

How to run your circuit

Get each person in your team to start on a different exercise. If you have more than nine people, more than one person can work together on one exercise. Once they have completed their repetitions on their exercise, each person moves onto the next exercise.

If you are working for a specific time period on the circuit you will need a stop watch and whistle. Blow the whistle to start the circuit and start the stopwatch. When the time for each exercise has finished, blow the whistle again for everyone to move onto the next exercise.

Beginner circuit

• Do 10 repetitions or 30 seconds on each exercise

• Complete 3 full circuits

Intermediate circuit

• Do 11 to 20 repetitions pr 45 seconds on each exercise

• Complete 5 full circuits

Advanced circuit

• Do 21 or more repetitions or one minute of each exercise

• Complete 6 or more full circuits

Circuit exercises

1. Skipping

Hold the handles of the rope with with a firm grip, elbows close to sides.

Grip the handles with your thumb and index finger and wrap your hand around the handle

Make small circles with wrists while turning the rope.

Keep body relaxed, head up and look straight ahead to keep balanced

Jump only high enough to clear the rope, with light ankle knee motion

During jumping, the rope should touch the surface lightly

Jump with feet together over the rope and land lightly on the balls of your feet

2. Burpees

Place your hands flat on the floor, fingers pointing forwards – extend your legs out behind you, keeping your body off the floor.

Bring both legs in by bending them towards your chest until the balls of your feet are touching the ground in between your arms.

Then push into a vertical jump.

Land softly by bending your knees and touch the ground.

Thrust your feet back out behind you and repeat.

When you are happy with the technique try to do these as fast as you can.

3. Press ups

Lie flat on the floor face down or kneel on the floor.

Place your hands on the floor, shoulder width apart, with your fingers pointing forwards.

Bend your arms and lower your body to the ground, then straighten your arms to raise your body off the ground. This is a press up.

Repeat the press up.

4. Shuttles

Place three markers 10 metres, 20 metres and 30 metres away from your starting point.

Sprint to the first marker, then back to your starting point.

Sprint to the second marker, then back to your starting point

Sprint to the third market and back to your starting point.

5. Sit ups

Lie on your back with your arms by your side and your legs bent with your feet flat on the floor.

Lift your upper body and twist your trunk towards your left knee.

Either slide your hands forwards as you sit up or place your hands on the side of your head.

Lower yourself to the ground, then sit up and repeat to the right side.

Do this exercise in a smooth continuous rhythm.

6. Squat thrusts

Just like the burpee, place your hands flat on the floor, fingers pointing forwards – extend your legs out behind you, keeping your body off the floor.

Bring both legs in so that balls of feet are touching the ground between hands and thrust straight back out again.

Try single leg squat thrusts - just bring one leg in at a time rather than two.

7. Back lifts

Lie on your front, with your hands clasped behind your lower back.

Raise your upper body off the ground.

Hold the position for 2 seconds and then lower.

8. Squats

Standing upright and keeping your head up, lower your body by bending your knees.

Keep you weight over your heels – imagine you are sitting down on a chair.

Stand up again and repeat.

9. Step ups

Find something about a foot high that you can step up onto. This could be a step, your stairs or a park bench.

Step up and down.

Repeat continuously, half with the right leg leading and half with the left leg leading.