Circuit Programs - Week 3 & 4
Intermediate / Advanced
Circuit 3
Warm Up
5-10 minutes gradually increasing your heart rate until you are puffing and sweaty (eg walking, then jogging, then running)
Circuit
As Many Rounds As Possible (AMRAP) – 20 minutes
20 push-ups
50 band frog pumps
25 TRX row
30 band hip thrusters
10 tricep push-ups
90 glute abduction / adduction
Abs
30 seconds per exercise
Crunches
Bum hops
Heel taps
Side plank
Front plank
Side plank
Front 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 complete as many rounds as possible for 20 minutes.
If you want to calculate your heart rate, watch my video on calculating heart rate intensities.