12-minute total body workout 1

This quick multiple-plane workout will strengthen your joints and stabilising muscles.

Physical fitness isn't simply about lifting and lowering the heaviest weights possible - it's about teaching your body to be a more efficient machine. To do that you need to train it in multiple planes, using different muscle groups simultaneously, all while maintaining good posture and balance.

 

That's what this workout is all about. Keep the weights light because the main thing is to perform each move perfectly. The result will be stronger joints and stabilising muscles.

How to do it

• Perform each exercise in order, taking no rest between exercises.
• Take approximately 4 seconds per rep on each exercise.
• Once you have completed one full circuit, rest for 30 seconds before starting all over again.
• Each exercise is 'one-sided'. Choose either the left or right side for the first circuit, then swap to the other side for the following circuit.
• Do four circuits in total.

Tips

• Start on your weaker side first. You'll have more energy to perform the reps.
• Go slow and focus on balance. If you wobble or stumble, take a moment to compose yourself and start again.
• No egos! Use a light weight and get the form spot-on.

You'll find a new 12-minute workout in every issue of the magazine. You can subscribe to it here.