Circuit Programs - Week 5 & 6

Intermediate / Advanced

Circuit 1

Warm Up

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

Circuit

1 minute per exercise, 1 minute run between each exercise. Complete the circuit twice.

Squat pops
Bent over row
Walking lunges
Single arm ropes
Box dips
Toe push-ups

Abs

30 seconds per exercise. Complete the abs circuit twice.

Crunches
Bum hops
Heel taps
Side plank (both sides)
Front 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.

Close Menu
×
×

Cart