Total body blitz
Watch Nicola Harrington to find out how to give your body an energising blitz!
You will need a set of dumbbells and an exercise mat to do this.
Circuit 1
Squat with Shoulder Press x10
Grab a pair of dumbbells and hold them just outside your shoulders with your palms facing each other. Bend your knees and lower your body into a squat. Press the weight overhead as you stand up tall and explode upwards, pressing through your heels. Pause, then slowly lower the dumbbells back to the starting position. Repeat.
Side Lunge with Bicep Curl x10 (Alt. R/L)
Hold the dumbbells at arm’s length with your palms facing forwards and your feet shoulder-width apart. Lift your right foot and take a step to the right as you push your hips backward and lower your body by dropping your hips and bending your left knee. Your right leg should remain straight in the ‘bottom’ position of the lunge. Curl both arms up, Lower the weight and return to the starting position. Repeat the entire process, this time stepping to the left.
Forward Lunge with Side Arm Raise x10 (Alt. R/L)
Stand tall, with your feet hip width apart, arms at your sides, holding the dumbbells with your palms facing inwards. Brace your core, then step forward with your right leg and lower your body until your front knee is bent 90 degrees. At the same time as you lunge, lift your arms out to the side and stop at shoulder height. Pause, then lower the dumbbells back to the side of your body, return to the starting position. Step forward with the other leg and repeat. Continue to alternate legs. Repeat.
Cardio interval
Squat Jumps x15 (rest for 15 seconds, then repeat)
Place your fingertips on the back of your head and pull your elbows back so that they are in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can, raising your arms up in the air as you jump. When you land, immediately squat down and jump again.
Circuit 2
Chest Press with 'V' Sit Up x10
Lie face up on a mat, knees bent, feet flat on the floor. Hold both dumbbells by the sides of your shoulders, palms facing towards your feet. Hold your abs in tight. Then start to lift your body up into a sit up at the same time as pressing the weights forward and together in front of your chest and lifting the legs off the floor and extending them into a ‘V’ position. Pause, then return back to the starting position. Repeat 10 times.
Tricep Dips with Leg Raise x10 (x5 L leg / x5 R leg)
Hoist yourself up on a bench/chair with your torso perpendicular to the floor, fingertips pointing away from the chair, arms straight. You will keep this posture throughout the exercise. Bend your knees and raise the right leg off the floor keeping it in line with your thigh. Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight but not locked. Repeat 5 times lifting the right leg off, 5 with the left leg off.
Shoulder Press with Twist x20
Grab the dumbbells and hold them just in front of your shoulders with your palms facing each other. Rotate your torso to the right. Pivot your left foot and press the dumbbell in your left hand overhead. Reverse the movement and return to the starting position. Rotate to the left and press the dumbbell in your right hand overhead. Continue alternating back and forth. Repeat.
Cardio interval
Split Jumps x15 (rest 15 seconds, then repeat)
Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor. Pause, then dip your knees ready to leap. Now explosively push off the front and back foot switching the legs bringing your right foot in front of your left.
Circuit 3
Dumbbell Row & Side Raise x10
Grab both dumbbells with an overhand grip, turning your palms to face each other. Hold the dumbbells at arms length and then bend at your hips and lower your torso until its almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched. Squeeze your shoulder blades together and pull the dumbbells up to the sides of your torso. Pause, then return to starting position, Then lift your arms out to the side to shoulder level and pause.
Side Lunge with Twist to Hop x10 (R) x10 (L)
Grab a dumbbell sideways in both hands. Hold it at chest height. Lift your right foot and take a step to the right as you push your hips backward and lower your body by dropping your hips and bending your right knee. Your left leg should remain straight in the bottom position of the lunge. Bring the dumbbell across your body and reach across to the side of your right shin, twisting the torso to your right. Then power back up pushing from the right leg transferring your weight to the left leg, bend the knee and jump pushing the dumbbell overhead. Repeat 10 times then repeat on left side.
Side Plank w/ Rotation
Lift your body into a side plank, and start with your right arm raised straight above you so that its perpendicular to the floor. Reach under and behind your torso with your right hand, keeping your abs braced. Lift your arm back up to the starting position. That is one rep. Repeat 10 times on one side then repeat 10 times on the other. Repeat.
Cardio interval
Tuck Jumps x15 ,rest 15 seconds, then repeat x15
Stand tall with your feet hip-width apart and your hands at your sides. Keep your weight on your heels. Quickly push your hips back while bending your knees to squat down slightly. Swing your arms backward, then explosively push off the floor, jumping straight into the air, popping your knees up toward your chest. When landing make sure that you absorb the impact by pushing the hips back and flexing your knees. Repeats x15, rest 15 seconds, the x15.
Circuit 4
Plank to Press Up x10 (Alt. R/L)
Start in plank position. Your body should be in a straight line from your shoulders to your ankles. Brace your core by contracting your abs. Press your body up into the top position of a press-up by extending your arms one at a time. Pause, then reverse the movement and return to your elbows. That’s 1 rep. Repeat Half Up, Half Down Bicep Curl x20 (x10 up /x10 down). Grab the dumbbells and hold them by your waist with your palms facing upwards. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then lower the weights back down to waist height, pause then lift back up. Repeat 10 times. Then lower the weights all the way down to the front of your thighs and curl the weights up to waist height. Pause, then lower back down to the thighs. Repeat 10 times.
Tricep Kickbacks x10
Start with a dumbbell in each hand with your palms facing inwards. Keep your back straight with a slight bend in the knees and bend forward at the waist. Make sure to keep your head in line with your spine. Squeeze your shoulder blades and draw the dumbbells up to the side of your chest. Then keeping your high upper arms stationary, elbows high, extend your lower arms back. Pause then bring the dumbbells back to the side of your chest. Repeat.
Cardio interval
Burpees x15 (rest 15 seconds, then repeat)
Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees and lower your body as deep as you can into a squat. Place your hands on the floor and kick your legs backwards into a press-up position. Kick your legs back to the squat position then push off the floor, reaching both arms up, landing carefully into the squat position, then repeat 15 times. Rest 15 seconds then repeat.
Cool down
Standing Side Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Spinal Stretch
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