Work hard to achieve results

MY Fat Attack Circuits rely on you to work as hard as you feel you can.

MY Fat Attack Circuits rely on you to work as hard as you feel you can. If you are looking to jump your fitness levels and lose weight, just going through the motions isn’t good enough. You have to learn to push yourself out of your comfort zone.

It’s easy to slow down or stop. Try to find ways to motivate yourself such as using music or visualise becoming fitter and stronger and always staying positive.

Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.

Here is this week’s circuit, check out the video about for my demonstrations:

David Fairlamb's Fat Attack Circuit

Duration of the session – 20-25 minutes

Time per station – 20-25 seconds

Rest time between stations – 15 seconds

Rest time between circuits – 90 seconds

What you need – A medicine ball if you have one, or you could use a football instead, a bench or chair and some dumbbells or bottles of water.

Warm up and cool down – 4-5 minutes’ walk or jog exaggerating the arm movements to warm the body up.

Be sensible on your first circuit until you feel fully warm.

Cool down with an easy walk or jog on the spot followed by some stretching, see my warm up video.

Session time starts after your warm up.


Step ups: Make sure you place your full foot on to the step up surface.

If you are more advanced, jump and swap feet landing softly.

Hamstring exercise: Push down through the ball as you lift your hips, you should really feel your hamstrings working with this exercise

Skipping: Work as quick as you can to raise your heart rate. Try to land softly!

Shoulders: Keep your arms wide as they come round your body and up to 45%. The movement should be smooth.

Quick feet: Another exercise to jump your heart rate so work hard.

Plank: If you feel strong enough, whilst in the plank position lift one leg off the ground intensifying the exercise.

Burpees: Focus on a good high jump with speed throughout the exercise

Stomach exercise: Keep your body as stable as possible and work on good control throughout. If having your legs in the air is too difficult stick with a normal stomach crunch.

Skipping: As above but try to alternate your jumping leg – have a go!

Find out more about David Fairlamb Fitness Consultants –


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