Former-Footballer of the Year Andy Moran brings us the latest edition of Off The Couch from The Movement in Castlebar.

He's put together this circuit session to get your blood flowing!

Ramsey Cardy/Sportsfile

The instructions are simple - do each of the 5 exercises for 40 seconds, followed by a 20-second break.

You should repeat the circuit three times for a full workout (and you can do it all in less than 20mins, including your stretches and warm-up!).

Andy Moran joined today's OTB AM

Here's the best place to learn more about Andy's gym, The Movement in Castlebar.

Off The Couch is our new fitness series to help us all to stay fit - or get fit - during this period of social isolation.

26 August 2017; Andy Moran of Mayo celebrates after scoring his side's second goal during the GAA Football All-Ireland Senior Championship Semi-Final Replay match between Kerry and Mayo at Croke Park in Dublin. Photo by Brendan Moran/Sportsfile

Some of Ireland’s leading trainers, physios, fitness experts, sportspeople and other friends of the show will be sharing their top tips in straight-to-the-point and easy to use videos - which will go live across or social channels every day at lunchtime.

Here are the previous workouts:

Off The Couch

Get in touch with us in the YT comments for Off The Couch or across our social channels if there's a workout you want to see in the coming weeks!

Or let us know if you've come up with any effective or fun ways to keep yourself ticking-over!

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