Work those legs, says fitness expert DAVID FAIRLAMB as he gets you fit for summer

CONTINUING my theme of working specific areas, this week its legs. Remember each workout can be performed whatever your level of fitness. The exercises can be adapted to make it easier or harder, plus you can change the length of your workout and rest periods if needed.

Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and, if there is an exercise you are unable to perform, miss it out or add your own.

Here is this week’s circuit, click here to check my video demonstrations:

DAVID FAIRLAMB’S FAT ATTACK CIRCUIT

Duration of the session: 20-25 minutes

Time per station: 20-25 seconds

Rest time between stations: 15 seconds

Rest time between circuits: 90 seconds

Warm up and cool down with four to five minutes walk or jog, exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm up video. Session time starts after your warm up.

EXERCISES

Burpees – If you are performing the full burpees work on speed and your power jump at the end.

Run/jump – Walk, jog or sprint on the spot then a big jump, driving through your legs.

Knee thrusts – Lift your knee high, with speed and push back giving a full range of movement.

Squat jump forward – From a squat position, aim for a big forward jump. Look for distance and a soft landing, drive your arms to help.

Run/jump – As earlier in the circuit, try to keep the intensity and heart rate up.

One-legged jump – Lift your leg as high and quick as possible. After landing and regaining your balance, repeat. If you struggle with the jump, simply stand and use it as a balance exercise.

Jog – An easy jog on the spot to recover before repeating the circuit.

Find out more about David Fairlamb Fitness Consultants at www.davidfairlambfitness.co.uk or call 07713 640 899.