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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)


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


30 seconds per exercise

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


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.

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