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