Spread a little happiness with the good vibes you get from exercise

WE’RE already clued up about the benefits of the awesome endorphins produced during exercise: those happy hormones that give us that ‘high as a kite’ feeling after a workout.

But new research takes this a step further, showing that exercise could also be the way to spread positivity to others, too.

Psychological scientists at Utrecht University in the Netherlands found that chemical compounds produced in our sweat when we’re experiencing happiness can communicate positive emotions to others with just a whiff. Simply put: have a happy session, sweat loads and everyone wins.

So, if you’re up for making the world a happier place, it’s time to get sweaty with us using this gruelling circuit! Ready, set, sweat!

HOW TO DO IT:

Perform as many reps as possible of each move for the allotted time for your level. After a full circuit, rest for a minute then go back to the start and repeat for the next set.

Beginner:

2 x 30 seconds

Intermediate:

3 x 45 seconds

Advanced:

3 x 1 minute

KIT YOU’LL NEED:

• Box • Barbell • 2 x dumbbells

CLEAN AND PRESS

Areas trained: BOTTOM, THIGHS, CORE, BACK, SHOULDERS, TRICEPS, BICEPS

Technique:

Holding a barbell in front of your thighs, bend your legs to create momentum, then

row the barbell up towards your chin.

Rotate your grip to drop your elbows under the barbell.

Push the barbell up to the ceiling. n Lower to reverse the movement and repeat.

SAFETY TIP: Don’t let your lower back over arch

BROAD JUMP

Areas trained: BOTTOM, LEGS

Technique:

Bend at your hips and knees to squat down.

Jump up and as far in front of you as you can, landing in another squat. n Repeat.

SAFETY TIP: Look straight ahead and concentrate on jumping forwards

PRESS UP

Areas trained: CHEST, TRICEPS, CORE, SIDES

Technique: 

Start in a plank position on your hands.

Bend your arms to lower your chest to the floor while bringing your right knee up to meet your right elbow.

Push back up to the start and repeat, alternating sides with.

SAFETY TIP: If your hips sag, perform this with your hands on a bench instead.

RENEGADE ROW

Areas trained: CORE, BICEPS, UPPER BACK

Technique:

Start in a straight- arm plank position with a dumbbell in each hand.

Keeping your hips square and without shifting your weight to one side, row one dumbbell up to your side.

Lower back to the start and repeat on the opposite arm for the next rep.

SAFETY TIP: Keep your body in a straight line with your hips at the same level as the rest of your body throughout

CHEST-TO-FLOOR BURPEE

Areas trained: LEGS, TRICEPS, CORE

Technique:

Crouch down to place your hands on the floor.

Jump your feet back to bring your body into a plank, then lower your chest until your body is on the floor.

Lift your arms and feet off the floor briefly.

Place your hands under your shoulders and push back into a plank position.

Jump back to the start.

Jump up as high as you can, then land softly and go straight into another rep.

SAFETY TIP: Always bend your knees as you land from the jump

BOX JUMP

Areas trained: BOTTOM, THIGHS, CORE

Technique:

Stand with a box or deck in front of you.

Jump up onto the box and land softly. Stand up straight.

Jump or step back to the start and repeat the exercise.

HOT TIP: Perform each jump from a squat position to increase the challenge