We’ve devised a simple at-home circuits workout, which you can do whenever you like, with no equipment needed (apart from an exercise mat or thick towel). It\u2019s a no-fuss way to get your body moving when the gym\u2019s closed, the weather is frightful or you don\u2019t feel comfortable in a group class.<\/p>\n\n\n\n
This circuits class mixes cardio and strength exercises at a moderate level. You\u2019ll find full explanations of each exercise below, with easier and harder options to make this workout completely customisable. While it\u2019s been designed to offer a full body workout, you can mix up your levels, or skip or repeat exercises as you wish. It\u2019s your workout \u2013 do it your way and enjoy the weight loss- and wellbeing-boosting benefits that Body Magic<\/a> can bring!<\/p>\n\n\n\n We recommend resting for 15-45 seconds between exercises \u2013 although if you need longer, that\u2019s fine too.<\/p>\n\n\n\n Get prepped for your workout with a 3-minute warm-up:<\/p>\n\n\n\n March on the spot, moving your arms \u2013 30 secs Warm-up tips: <\/p>\n\n\n\n If you find jumping jacks difficult, make it easier by stepping the movement in and out, one side at a time, instead of jumping.<\/p>\n\n\n\n Round 1<\/strong><\/p>\n\n\n\n Squats \u2013 30 secs Round 2<\/strong><\/p>\n\n\n\n Plank \u2013 30 secs Round 3<\/strong><\/p>\n\n\n\n Reverse lunges \u2013 30 secs 5 minutes of gentle full-body stretching (or as long as you like!). Aim to hold each stretch for 8-12 seconds, if you can. You can find leg-stretch examples here<\/a>.<\/p>\n\n\n\n Squats<\/strong><\/p>\n\n\n\n Easier: Use a chair to slowly sit back into and raise up from. <\/p>\n\n\n\n Harder: Stretch your arms out in front of you while squatting. Add a jump to the beginning of your squat movement.<\/p>\n\n\n\n Skipping (no rope required!)<\/strong><\/p>\n\n\n\n Easier: Instead of jogging, kick your legs out one at a time in a slow skipping movement..<\/p>\n\n\n\n Harder: Hold weights while you\u2019re \u2018skipping\u2019. Small water bottles are ideal.<\/p>\n\n\n\n Plank<\/strong><\/p>\n\n\n\n Easier: Keep your knees on the floor (using the fleshy part of your knee, just above the kneecap).<\/p>\n\n\n\n Harder: Plank jacks. In a plank position, jump your feet in and out (like a jumping jack) while keeping the upper body steady.<\/p>\n\n\n\n High knees<\/strong><\/p>\n\n\n\n Easier: Use a slower stepping motion.<\/p>\n\n\n\n Harder: Use a quicker running motion.<\/p>\n\n\n\n Reverse lunges<\/strong><\/p>\n\n\n\n Easier: Make your step back shorter and with less bend to the knee. Hold on to a chair (to the side, to avoid leaning forward) for balance.<\/p>\n\n\n\n Harder: Jump lunges. Jump into the reverse lunge movement, landing with a soft, bent knee.<\/p>\n\n\n\n Burpees<\/strong><\/p>\n\n\n\n Easier: Step your feet in towards your body, then straighten up into a standing position.<\/p>\n\n\n\n Harder: Add a jump to the end of the movement, raising your arms above your head.<\/p>\n\n\n\n If you\u2019re looking for something a little gentler than a circuits class to begin with, you\u2019ll find some great guidance on the NHS Live Well website<\/a>.<\/p>\n\n\n\n We hope you enjoyed the Slimming World circuits class! The Slimming World activity programme is all about moving more, at a level that suits you, and many of our members enjoy working towards Body Magic awards <\/strong>\u2013<\/strong> which go from Bronze to Platinum. One of the amazing things about a Slimming World group is the encouragement that comes from your Consultant and fellow members. This, together with a wealth of activity ideas, makes moving more a walk in the park!<\/strong><\/p>\n\n\n\n Join your nearest Slimming World group<\/a><\/strong><\/p>\n\n\n\nJoin the Slimming World circuits class<\/strong><\/h2>\n\n\n\n
Warm-up<\/strong><\/h3>\n\n\n\n
Rest
Jog on the spot, moving your arms \u2013 30 secs
Rest
Jumping jacks \u2013 30 secs
Rest
Repeat<\/p>\n\n\n\nCircuits class workout<\/strong><\/h3>\n\n\n\n
Rest
Skipping \u2013 30 secs
Rest
Repeat round 1 two more times<\/p>\n\n\n\n
Rest
High knees \u2013 30 secs
Rest
Repeat round 2 two more times<\/p>\n\n\n\n
Rest
Burpees \u2013 30 secs
Rest
Repeat round 3<\/p>\n\n\n\nCool-down<\/strong><\/h3>\n\n\n\n
Exercise how-tos<\/strong><\/h3>\n\n\n\n