Circuit Programs - Week 3 & 4

Intermediate / Advanced

Circuit 1

Warm Up

5-10 minutes gradually increasing your heart rate until you are puffing and sweaty (eg walking, then jogging, then running)

Circuit

1 minute per exercise. Complete the circuit 2 – 3 times

Deadlifts
Supine row
Mountain climbers
Up and down hold
Squat pops
Push-ups
Tricep push-ups

Abs

1 minute per exercise. Complete the abs circuit 2 – 3 times

Crunches
Bum hops
Plank on knees

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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