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Circuit Programs - Week 7 & 8

Intermediate / Advanced

Circuit 3

Warm Up

5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)


2 minute per exercise

Supine row
Pistol squat
Up and down hold
Horizontal leap
Glute ab/ad
Frog pumps


1km run


15 seconds each x 8

Bum hops

1 minute each

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 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.

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