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Looking for a full body workout for weight loss that has maximum impact and takes minimum time? Look no further. This functional circuit will fire up your muscles and get your heart rate up for a workout that will keep burning calories long after you stop.
Aim to get through 3 rounds of the circuit. It’s important to maintain good technique throughout. Focus on awareness and activation of your core muscles for the Swiss Ball roll out, TRX row and lying leg curl.
15 reps
Get into a plank position while resting on your forearms on the Swiss Ball. Keep your core tight and hips down before rolling the ball in a clockwise direction. Alternate rolls between clockwise and anti-clockwise directions.
15 reps
Place feet slightly wider than hip width apart and hold a dumbbell in each hand. Keeping your back straight, squat as low as possible and as your rise back up, press the dumbbells over your head.
15 reps
Lying on a mat, place your heels on a Swiss Ball and raise your hips. Keep your core and glutes tight so your back doesn't arch. Now curl your legs into a 90-degree bend, rolling the Swiss Ball in and out.
15 reps
Adjust the TRX to a suitable height, move your feet back and hip width apart. Now grasp both handles and lean back onto your heels until the TRX supports your weight and your body is in a straight line, but at a 45-degree angle to the floor. Be sure to engage your core and back so you don't bow your body. Once in position, with arms bent and your elbows locked at your side, begin to row by pulling yourself upwards, stopping when your chest reaches the height of your hands.
15 reps each side
Grab a dumbbell in each hand and step forward on one leg into a lunge position. Your knees should be at 90-degrees in the lunge position. Push up and repeat on the other leg so you 'walk' forward.
3 mins
Placing feet securely in the foot holders, grasp the handles and start cycling using both your arms and legs.
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