Circuit Programs - Week 1 & 2

Beginner

Circuit 1

Warm Up

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

Circuit

1 minute per exercise. Complete the circuit twice

Step-ups
Standing band row
Incline push-ups
Squats
Dips

Abs

Complete the abs circuit twice

15 crunch
15 bum hop
20 second 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.

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