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Circuit Programs - Week 5 & 6

Intermediate / Advanced

Circuit 2

Warm Up

5-10 minutes gradually increasing your heart rate (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)

20 push-ups
100 skipping or mountain climbers
12 horizontal leaps
30 up and down hold
15 burpees
30 dips
40 crunches

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 timer is continuous and there are no breaks between 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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