BeFIT
THRUSTER
GREAT FOR: BOTTOM,
FRONT THIGHS, SHOULDERS,
REAR UPPER ARMS, CORE
Technique
■ Hold a barbell in front of your
shoulders with elbows high.
■ Bend at your hips and knees to lower
your bottom out behind you as close
to the fl oor as possible.
■ Extend your legs to stand up and use
the momentum to push the barbell up.
■ Lower and repeat.Keep your knees
tracking out over
your toes as you
lower and don’t let
them collapse
inwards(^)
BURPEE
GREAT FOR: FULL BODY
Make sure your hips are in
line with the rest of your
body when in plank
Technique
■ Crouch down to place your hands
on the fl oor by your feet.
■ Jump your feet back to bring
your body into a plank, then
immediately jump them back
to the starting position.
■ Jump up as high as you can,
then land softly and go
straight into another rep.
LOWER BODY
Perform 45 seconds of each move
back to back, taking 15 seconds’ rest
between each. Once one set of each
move has been completed, rest for one
to two minutes and repeat the entire
circuit for a total of three to fi ve sets,
depending on your level. Where
relevant, use as heavy weights as you
can manage with good form.
■ Squat jump
■ Split squat
■ Lateral lunge
■ Kettlebell swing
■ Burpee
■ Tuck jump
FULL BODY
Perform 10 to 12 reps of each move
in Circuit 1 back to back without rest.
Once one set of each move has been
completed, rest for 30 seconds to a
minute and repeat the entire circuit for
a total of three sets. Rest for one to two
minutes then do the same for Circuit 2.
Where relevant, use as heavy weights
as you can manage with good form.
CIRCUIT 1
■ Burpee
■ Thruster
■ Push-up
CIRCUIT 2
■ Tuck jump
■ Renegade row
■ Kettlebell swing
UPPER BODY & CORE
Perform 10 to 12 reps of each move in the
upper body and core circuit back to back
without rest. Once one set of each move
has been completed, rest for 30 seconds to
a minute and repeat the entire circuit for a
total of three to fi ve sets. Then, perform a
minute of each move in the abs fi nisher.
Repeat for three sets. Where relevant, use
as heavy weights as you can with good form.
UPPER BODY & CORE
■ Push-up
■ Renegade row
■ Bent-over row
ABS FINISHER
■ Plank extension
■ Modifi ed V-sit
WORKOUT 1 WORKOUT 2 WORKOUT^3