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Work Out Like An Australian with This Total-Body Toning Circuit

Australia has become a hugely popular spot for emerging fitness trends and personalities—just look to (f)It girl Kayla Itsines for proof! It's probably because the locals have the right idea about exercise: "Australian fitness is actually just an extension of our lifestyle," says Luke Milton, former captain of the Australian rugby team and founder of Training Mate, a LA-based bootcamp style fitness studio. "Due to the majority of Australia being on a coastline, our childhoods are spent at the beach, running, swimming, and playing team sports. Cricket, rugby, and soccer dominate Australian lifestyles, and we learn the importance of teamwork and all the amazing positives that go along with that from a very young age."

He wanted to bring that same fun-loving attitude and encouraging team environment to the American fitness market with take-no-prisoners, circuit-based high-intensity interval training (HIIT) classes that use a combination of resistance and cardio exercises. Training Mate's motto? "You can do anything for 45 seconds." Test that out for yourself with the workout below.

How it works: You'll do the first two exercises for 45 seconds each, with 15 seconds of rest after each one. Then, repeat that combination. Move on to the next two exercises, performing them for 45 seconds each, with 15 seconds of rest after each one. Repeat that combination. Do the same thing for the final two exercises. Repeat the entire circuit two more times for a full-body workout that clocks in at 36 minutes.

Total Time: up to 45 minutes

You will need: Resistance band

1. Band Front Raise Pulse

A.

Stand on top of a medium-strength resistance band with legs hip distance apart, one end of the band in each hand so that the band feels taut when arms are at your sides.

B.

Maintain a slight bend in the knees as you slowly raise arms to shoulder height, then slowly lower.

Sets:

2

Reps:

AMRAP for 45 seconds

2. Koala Crawl with Push-up

A.

Stand with feet shoulder-width distance apart, then squat down.

B.

Place hands on the ground and walk forward into a plank position.

C.

Bring one knee to elbow on the same side. Walk hands back to feet, stand, and repeat on the other side.

Sets:

2

Reps:

AMRAP for 45 seconds

3. Plank Hold

A.

Hold a forearm plank with elbows directly under shoulders and fingers spread wide.

Sets:

2

Reps:

AMRAP for 45 seconds

4. High Knees

A.

Reach arms straight out in front of you as a reference point.

B.

Engage your core as you drive knees up towards your chest, one at a time, moving as fast as you can while maintaining good form.

Sets:

2

Reps:

AMRAP for 45 seconds

5. Pop Squat

A.

Stand with feet hip distance apart. Sit hips back and down into a squat position.

B.

Jump straight up into the air and land softy back into the squat.

Sets:

2

Reps:

AMRAP for 45 seconds

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