Circuit Programs - Week 5 & 6
Intermediate / Advanced
Circuit 3
Warm Up
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
Circuit
Round 1: 30 reps | Round 2: 20 reps | Round 3: 10 reps
Pistol squats
Up and down hold
Single leg deadlift
Band assisted chin-ups
Bulgarian split squats
Lateral leaps
Dips
Optional Finisher
2 min sprint
30 second recovery
2 min hill (hard resistance)
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
For the optional finisher, you can use a bike or x-trainer or run, row or swim etc.
If you want to calculate your heart rate, watch my video on calculating heart rate intensities.