Circuit two
- Week Five to Eight – 2 rounds
- Both rounds – 45 seconds on/30 seconds active recovery 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.
You can use a variety of equipment to create resistance. dumbbells, kettlebells, a weighted fabric rucksack, water buckets for equipment carry, a tyre for ball roll out and carry back.
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.
1. Equipment Carry
Select a weight that is suitable for you. Shuttle walk between two points.
2. Clean and Press
Feet shoulder width apart, bend knees, take grip of weight. Push hips backward, extend legs as bring the weight up to the chest, keeping elbows in and weight close, and extend arms overhead. Keep your core engaged throughout.
3. Stepping
Can add weight.
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 forward leg, return. Keep core engaged, shoulders back
6. Figure of Eights
Using a weight, bending at the elbow, move through a figure of 8 motion. Keep hips still and core engaged.
7. Abdominal Crunches
- Low – cross hands on chest
- High – Hands to temples, elbows out
8. The Plank
Lift from the core, keep hands flat and shoulders soft. The power should come from the abdominal muscles. Remember to avoid holding your breath.
