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Circuit Programs - Week 1 & 2

Intermediate / Advanced

Circuit 2

Warm Up

5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)


Round 1: 60 seconds | Round 2: 45 seconds | Round 3: 30 seconds

Weighted sumo squats
Glute ab/ad
Double band hip extensions
TRX trainer pistol squats
Kettlebell single leg deadlifts
Frog pumps


30 seconds per exercise. Complete the abs circuit three times

Bum hop
Toe plank

Cool Down

5-10 minutes gradually decreasing your heart rate  until you can sustain a normal conversation (eg jogging then walking)

Full body stretches


You are to work as hard as you can during each exercise. You can rest during the minute of exercise if you have to.

If you want to calculate your heart rate, watch my video on calculating heart rate intensities.

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