Circuit Programs - Week 1 & 2
Intermediate / Advanced
Circuit 3
Warm Up
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
Circuit
Round 1: 30 | Round 2: 20 | Round 3: 10
Push-ups
Up and down hold
Mountain climbers
Bent over row
Tricep push-ups (toes, knees or incline)
Abs
30 seconds per exercise. Complete the abs circuit three times
Crunch
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
Instructions
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.