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.