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Circuit Programs - Week 1 & 2


Circuit 2

Warm Up

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


45 seconds per exercise. Complete the circuit three times

Band frog pumps
Incline push-ups
Sumo squats
Up and down hold
Supine row


Complete the abs circuit twice

15 crunch
15 bum hop
20 second 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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