Full Body Circuits

This programme involves 2 full boy circuits to try. It requires only a small amount of kit and is great for boosting fitness, gaining lean muscle and burning fat.

Circuit 1:

1. Push ups
2. Skipping
3. Abdominal Plank
4. Body weight lunges
5. Speed ladder runs (fast feet)
6. Dumbbell curls
7. Abdominal crunches
8. Disc raises (5-10kg disc weight)
9. medicine ball squats
10. Shuttle runs (jogging pace)

Perform the circuit 3 times using 3 time zones per station. So do it once with 15 seconds per station and no rest between the exercises. Then take a 1-2 minute break and go again, this time for 30 seconds per station and then take another 1-2 minute rest. For the final circuit either stick at 30 seconds or go back to 15 seconds per station depending on your fitness level and energy levels. Before you move onto the next circuit take a 2 minute break and get some water.

Circuit 2:

1. Adbominal crunch with medicine ball
2. Push ups
3. Power squats
4. Lateral raise db's +cables
5. Star jumps
6. lunge with knee strike
7. skipping
8. side plank
9. tricep overhead arm extensions using a weights plate
10. shuttle runs (sprint out, jog back)

Again perform the circuit 3 times using 3 time zones per station. So do it once with 15 seconds per station and no rest between the exercises. Then take a 1-2 minute break and go again, this time for 30 seconds per station and then take another 1-2 minute rest. For the final circuit either stick at 30 seconds or go back to 15 seconds per station depending on your fitness level and energy levels.