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)
Circuit
2 minute per exercise
Supine row
Pistol squat
Up and down hold
Horizontal leap
Ropes
Glute ab/ad
Dips
Frog pumps
+
1km run
Abs
15 seconds each x 8
Crunches
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
Instructions
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.