Short circuit yourself into a machine

Daily dose

8 station circuit

Benefits
Stronger muscles and bones - full body workout
Awesome Cardiovascular benefits - stronger heart and lungs
Feeling great sense of achievement


1 minute per station - repeat twice

Advanced
1. Push ups - chin to dirt
2. Squat jumps - hips a touch below knees
3. Lunges with weights/ medicine ball/ soups tins/ really anything
4. Chin ups - chin above bar and extend elbows to (120 - 150 degrees)
5. Plank (on hands and toes) alternating one hand off the ground for a few seconds at a time if capable
6. Double knee jumps - knees to parallel to hips or above
7. Hand stand push ups/ alternatively handstand
8. 5-8m side stepping back and forth

Equipment required
Watch or timer
Anything that you can attempt a chin up with - bar, tree, ceiling basket ball ring, anything

Beginner
1. Squats
2. Push ups
3. Lunges
4. Plank
5. Step ups
6. High knee running
7. Dips
8. Rest

Watch or timer