The Ultimate Bodyweight Box-Fit Workout
Want to get fighting fit? Put yourself through Team GB's Natasha Jonas’ boxing circuit
Do a 10-minute warm up on the treadmill, bike or crosstrainer.
Do 10 reps of each exercise, one after the other then repeat the circuit.
Why do it? Builds explosive power, agility, speed, balance and stability.
How to do it Standing with your core engaged and feet hip-width apart, bend at the knees and jump forwards off both legs, using your arms to propel your forwards. Land on both feet.
Why do it? To build muscle in your chest and shoulders.
How to do it Lie on the floor with your palm flat on the floor under your shoulders. Raise your chin off the floor. Lift your body off the floor by pushing through your palms until you're resting your weight on your hands and your tiptoes. Lower yourself slowly back to the start position to complete the move.
Why do it? To work your abdominals and your core.
How to do it Lie on your back, with your feet flat on the floor so your knees are bent. Place your fingertips on your temples and contract your abs before pressing your lower back into the floor. Slowly lift your shoulder blades off the floor, but avoid jerking your head. Pause slowly before lowering your upper body back onto the mat.
Why do it? Burns calories and fat while toning your core, arms and shoulders.
How to do it Stand up tall with your feet hip-width apart. Drop down into a squat position, with your fingertips resting on the floor in front of you. Kick your feet back to a push-up position. As soon as your feet touch the floor, jump your feet back to the squat position. Immeadiately leap high into the air, simultaneously reaching your arms overhead.
Close grip press-up
Why do it? This move tones and strengthens the backs of your arms, shoulders and chest.
How to do it Begin on your hands and knees, then place your hands together on the floor in line with your shoulders. Keeping your tummy tucked in and your back straight, bend your arms and lower your chest to the floor. Pause then push your body upwards as you extend your arms to return to the start position.
How to do it Perform a sit-up, but raise your feet off the floor and bend at the knees so that your legs are at a 90 degree angle to the floor. Keep your legs in this position as you raise your shoulders off the floor into the crunch.
Why do it? This exercise is ideal for toning your quads, hamstrings, glutes and calves. It will also build speed and power.
How to do it Start with your feet shoulder-width apart, arms out to the dies and bend into a squat. As you rise up, dynamically push through your heels and jump up, swinging your arms overhead. land on bent legs then lower straight back into a squat before jumping back up.
Wide grip press-up
How to do it Perform a press-up as before by place your hands on the floor wider than shoulder-width apart.
Why do it? This exercise tones your oblique and abdominal muscles.
How to do it Lie on your back with your feet flat on the floor and your knees bent. Place your fingertips at your temples and raise your shoulder blades so they are off the floor. Instead of curling up into a situp, move your upper body so that your right elbow moves towards your right ankle. return the start and repeat on your left side.
Why do it? To improve power and strength in your lower body and raise your heart rate.
How to do it Stand with your feet less than shoulder-width apart. Bend your knees until you're almost in a squat position. Jump up as high as you can, lifting your knees in towards your chest. Land with both feet with soft knees then explode back into a jump.
Do a 10-minute cool-down on the treadmill, bike or crosstrainer, then stretch.
This article first appeared in Women’s Fitness
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