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Circuit Programs - Week 3 & 4


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 incline push-ups
50 frog pumps, band or no band
15 TRX row
20 band hip thrusters
10 incline tricep push-ups
90 glute abduction / adduction


30 seconds per exercise

Bum hops
Heel taps
Front plank
Side plank
Front plank
Side 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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