Do you like circuit workouts? Then try my advanced circuit today.

If you’re ready for an advanced challenge, then get warmed up and join me for my advanced circuit workout. We’re going to work at a high intensity and perform some high impact exercises. As always, work at a level that fits your own personal level of fitness, and only attempt advanced moves when you are ready.

We’re going to work in an interval style, doing 45 seconds of work followed by 15 seconds of an active rest core move.

High Intensity Move: SQUAT JUMPS

First, we’re going to do squat jumps. Sit in a squat position. Jump forward, then shuffle back. As you squat down, always sit back on your heels. The further you sit back and jump forward, the harder it is.

Active Rest Move: CRUNCHES

For your rest move, I want you to do some crunches. Make sure to lift your shoulders off the floor, eyes towards the ceiling, and chin off the chest. If you’re not sure how to do a crunch, see my video that explains this move here:

High Intensity Move: PUSHUP JACKS

These are my favorite. Get into pushup position, and then jack out the feet. Always focus on your form—hands should be just slightly wider than shoulder width apart with wrists and shoulders in a nice straight line.

Active Rest Move: HANDS & KNEES LEG LIFT REST

For our next rest move, get onto hands and knees. And then just lift and extend one leg. Bring the knee in, and then extend it out again. Do a few on one side and then switch sides. You’ll work the core for this move.

High Intensity Move: SWITCH LUNGES

Get into lunge position, and then simply switch lunge positions with a jump. Just jump and switch. If you’re not quite ready to do that, you can always stop in the middle. You want to go for height! Really push up out of that lunge.

Active Rest Move: BICYCLE

Get back down to the floor for bicycle for this next rest move. Lie with your back flat against the mat, and twist carefully—elbow to knee.

High Intensity Move: DUMBBELL SNATCH

Our last move of the circuit is called a dumbbell snatch. Take one dumbbell and place it on the floor in front of you. Then sit back putting weight in the heels, and then lift the dumbbell up. Put the dumbbell back down, and then jump. Switch sides and then lift the dumbbell with the other hand. Pick a weight that’s comfortable, and never jump with the weight.

I’m Samantha Clayton, fitness expert and former competitive sprinter. I’m working with Herbalife to help you achieve a healthy, active life.

Active Lifestyle Nutrition

Every pound of muscle in our bodies burns 7-10 calories a day, while each pound of fat burns just 2 calories per day. Include strength training in your exercise programme alongside cardio. Eating 20g of protein with every meal and snack helps prevent muscle wasting. Have you had your shake after your workout?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.