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Circuit Programs - Week 3 & 4

Intermediate / Advanced

Circuit 2

Warm Up

5-10 minutes gradually increasing your heart rate until you are puffing and sweaty (eg walking, then jogging, then running)


On The Minute Every Minute (OMEM). 3 rounds. No rest between round 1 & 2. 1 minute rest between round 2 & 3 (if needed)

100 skipping
15 push-ups
25 box jumps
25 up and down holds
50m sprint
30 crunches
15 burpees

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 have one minute to complete the number of reps allocated to each exercise. The faster you complete the number of reps, the more rest you get within each minute.

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

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