Circuit Training

These should be performed 2 x a week.

Concentrate on proper technique and form. Remember to warm up and cool down & stretch.

Burpee Press-Ups – as it sounds a burpee, press up then feet under you and jump up.
Crunches – keeping your feet up at 90 degrees.
Pull Ups – find a bar and use full extension so that your arms are straight, remember to lower slowly. Or Lat Pull Downs – if you are in a gym these work the same muscle.
Step Ups – use a weight in each hand and step up onto a bench.
Press-Ups – keep your back straight and try to look forwards.
Lunges – use a weight in each hand, take a stride forward and lower so that your thigh is parallel with the ground. Make sure your knee doesn’t jut ahead of your toes.
Dips – use a bench.
Squat Jumps – don’t lower down past the horizontal and spring up.
Calf Jumps – keep your legs locked and straight while doing little hops on your toes.
Leg raises – make sure your lower back doesn’t arch and leave the floor.

Phase One 30 secs on 30 secs rest x 2

Phase Two 40 secs on 20 secs rest x 2

Phase Three 45 secs on 15 secs rest x 2

NOTE: I sometimes do 30 secs on 30 sec rest x 3