This workout uses nine different movements that your body was built to excel at. Complete reps of each exercise before progressing. Repeat the circuit three times.
1 BALANCE
On a narrow plank or street curb, balance and walk forwards for 20m. Then walk back the same distance. Keep your body straight and use your arms as little as possible. Repeat 5 times for greater stability in every move you make.
2 CRAWL
Move forwards for 20m on all fours, with a stone or book on your back. This forces you to keep your back flat. Repeats times, increasing the speed. To make it harder, follow a straight line on the ground, keeping both feet and hands on the line to engage your core muscles.
3 WALK
Find a rail that you can duck under without touching it. Walk from two paces away and drop under it, keeping your back straight. Stand up again. Repeat 20 times.
This is your thighs’ worst nightmare. Plus, you a re forced to maintain good posture, which avoids back pain.
4 LIFT
Squat down to a heavy bag and lift it to waist height. Repeat the move 20 times, alternating between using both hands and only your left or right.
The imbalance of the bag calls on stabilising muscles that are often ignored in the gym. Do your worst, IKEA.
5 Jump
Stand an arm’s length away from a wall. Jump as high as you can, touching the wall with your outstretched hand. Repeal 15 times, landing on the same spot.
This engages under-used muscles in your lower body and core, to increase flexibility and explosive power.
6 RUN
Sprint up a hill for 40m. Walk back down and repeat 5 times. Start with a very steep slope. When it gets a bit easier, switch to a gentler slope and increase the distance.
It burns calories and improves explosiveness. Running up hill limits your speed to prevent muscle injuries.
7 THROW
With a training partner, throw and catch a med ball or sandbag, keeping it around chest height. After 10 throws, increase the distance and repeat until failure.
This builds your upper body, as well as training you to predict the trajectory of an object and react faster.
8 CARRY
Ask your partner to hop on your back and carry them for 50m. Keep your back straight throughout. Repeat 4 times, progressively increasing your speed.
It reinforces your lower back musculature and works the legs better than any leg press in the gym.
9 CLIMB
Climb a pole,ape man-style – your arms pulling, legs pushing. To start with, aim to increase the time you can hang in the position above. Hold for 1min. Repeat 7 times.
This works your back and leg adductors with resistance and endurance-so you’ll be strong for longer.