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Circuit Programs - Week 5 & 6


Circuit 1

Warm Up

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


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

Weighted squats
Bent over row
Knee push-ups
Walking lunges
Up and down hold
Incline tricep push-ups


30 seconds per exercise. Complete the abs circuit twice

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


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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