Posted on October 12, 2016 by Jenny Cromack
I’ve just taught one of our circuit training classes at the Marshall Court studio and I (think) I put them through their paces so I thought I’d share the workout with you, so you can give it a whirl yourself. So here is my Wednesday night circuit training workout!
Remember to start with a good warm up!
Intervals 1
Round 1 = 40 seconds of each exercise – both HIIT exercise then active recovery exercise
Round 2 – 30 seconds of each exercise
Round 3 = 20 seconds of each exercise
If you don’t have access to a battle rope, tyre etc then replace these exercises with other high intense cardio exercises.
HIIT Exercise 1 = Tyre Flips / ‘Active Recovery’ = Plank
HIIT Exercise 2 = Rope Whips / Active Recovery = Ab Cycles
HIIT Exercise 3 = Speed Ladder / Active Recovery = Press Ups
HIIT Exercise 4 = Burpees / Active Recovery = Ab Crunch
Strength Trisets – Phase 1
Perform each triset (a-c) x 3 sets , choose weights which push you!
1a. DB Single Lunge x 10 e/leg
1b. DB Walking Lunges x 20 (total)
1c. DB Bent Over Rows x 12
2a. Tricep Dips x 20
2b. Press Ups x 15
2c. KB Swings x 12
Intervals 2 – Tabata!
20 sec each exercise, with 10 sec rest – Repeat circuit x 2
1. Rope Slams (or medicine ball slams)
2. Tyre Hits
3. Burpees (yes again!)
4. Alternating Rope Whips
Strength Trisets – Phase 2
Perform each triset (a-c) x 3 sets , choose weights which push you!
1a. KB Squat & Press x 12
1b. DB Chest Press x 12
1c. Plank x 30-60sec
2a. Medicine Ball Crunches x 12
2b. Russian Twists x 20 (total)
2c. Wide KB Squat & High Pull x 12
Get your teeth sunk into this circuit training workout for a great fat burning, cardio and conditioning session!