The key to getting fitter is pushing your body hard, resting for a short while, then going again, and that’s exactly what this surprisingly difficult session does. Start with a light plate and increase it as you get fitter and stronger.
Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.
1 Overhead press
Reps 10
Hold a weight plate in both hands in front of your shoulders. Press it directly overhead until both arms are straight, then lower it back to the start.
2 Triceps extension
Reps 10
Stand tall, holding the weight plate in both hands directly overhead with arms straight. Keeping your elbows pointing forwards, lower the weight behind your head, then raise it back to the top position.
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3 Back squat
Reps 10
Hold the weight plate with both hands, resting it on the top of your upper back. Keeping your chest up and core braced, bend at your hips and knees to squat down as low as you can. Push through your heels to stand back up.
4 Halo
Reps 10
Stand tall, holding the weight plate in both hands above your head. Rotate it once clockwise around your head, then go anti-clockwise back to the start. That’s one rep.
