This month’s WOTM is a full body toning circuit. Once you’ve done all seven exercises (that’s one complete circuit), rest for 75 seconds and then repeat the whole circuit four times.

  1. Body weight squats

Stand with your feel slightly wider than hip-width apart, and raise your arms straight in front of you at shoulder height. Keep your arms straight and your chest lifted, sit your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Pause, then press through your heels to return to standing. Repeat for 10 reps.



  1. Split squats

Stand two feet in front of a step or box and place the top of your left foot on the step or box. Bend your knees to lower into a lunge (with your back foot raised on the step or box), until your left knee grazes the floor, keeping your hips directly under your body. Push through your right heel to stand, then repeat 10 times. Then switch legs and repeat 10 reps on that leg.


  1. Single-leg bridge

Lie on the floor with your arms by your side and knees bent so that the soles of your feet are on the floor. Raise your right leg to the ceiling and push through your left foot (that is still fixed to the ground) and lift your hips off the floor as high as possible. Lower to the floor and repeat for a total of 10 repetitions per leg.


  1. Narrow press-up

Start in plank position with hands directly under shoulders and your body in a straight line. Bend your arms to slowly lower your chest to the floor, keeping your arms close to your sides and your body in a straight line. Push back to the starting position and repeat 10 times.


  1. Wall squat

Stand with your back against a wall, your feet about 2 feet in front of you, hip-width apart. Bend your knees to lower your body until your knees are bent at 90 degrees. Hold for 30 seconds!


  1. Shoulder taps in plank

Start in a high plank (so a push up position) then take one arm off and tap your opposite shoulder, whilst keeping your core super tight to maintain stability. Repeat with the other arm and carry on alternating for 20 reps.

Make sure to check in on the first Wednesday of every month for our WOTM – next month will be a tabata blitz!