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Circuit Programs - Week 7 & 8

Intermediate / Advanced

Circuit 1

Warm Up

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

Circuit

2 minute per exercise. Complete the circuit twice

Deadlift
Skipping
Supine row
Skipping
Push-ups
Skipping
Box jumps
Skipping
Dips
Skipping

Abs

15 seconds each x 8

Crunches
Bum hops

1 minute each

Side plank
Front plank
Side 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.

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