Circuit three
- Week Nine to Twelve – 2 rounds Both rounds – 45 seconds on/30 seconds active recovery after station 60 seconds recovery between each round
- The main session should feel hard (6-9/10). Add resistance to vary the intensity to make the exercise suitable for you.
Warm up first…
Details on warming up can be found on our preparing for exercise page.
Time: 5 minutes, gradually increasing movement and intensity to prepare for the circuit session.
Intensity: comfortable, not causing fatigue.
Cool down and post-stretch…
Time: 5 minutes to gradually reduce heart rate, jogging slowly coming down to a light walk on spot. Complete post stretches found on the flexibility page.
You can use a variety of equipment to create resistance. Dumbbells, kettlebells, a weighted fabric rucksack, water buckets for equipment carry, tyre for ball roll out and carry back.
Following active recovery, complete 30 seconds shuttle between stations, then commence next station
1. Equipment carry
Select a weight that is suitable for you. Shuttle walk between two points.
2. Stepping
Can add weight
3. Medicine Ball Hold
Using a weight, hold in-front at shoulder height, then take away from the midline off to the right, then on the left side. Aim to hold for 10 seconds in each position. Keep hips still and core engaged.
4. Ball Roll Out Carry Back
Roll a weighted ball along the floor around 10 – 15 metres, pick it up and carry it back. Bend your knees to pick up the ball, keeping core engaged.
5. Lunge with Rotation
Lunge with control, forward, down, rotate over the forward leg, return. Keep core engaged, shoulders back.
