Circuit Programs - Week 5 & 6
Intermediate / Advanced
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
1 minute per exercise, 1 minute run between each exercise. Complete the circuit twice.
Bent over row
Single arm ropes
30 seconds per exercise. Complete the abs circuit twice.
Side plank (both sides)
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (eg jogging then walking)
Full body stretches
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.