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)
Circuit
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
Instructions
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.