Fitness /  Circuit of the Month: October (20mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Maintain a strong core position throughout the exercise, to avoid too much stress on the lower back. Try and work equally through both the arms and legs, to maintain balance

    • Exercise Notes:Set your stopwatch running, then complete 1000m in the fastest time possible. Move immediately into your burpee set, keeping the timer running throughout

    • Minutes on exercise:4:00

    • Description:

      Keep form strong, don't work so fast that technique becomes sloppy. Keep core engaged throughout, and aim to maintain a strong posture during the thrust portion of the exercise.

    • Exercise Notes:Upon completion of your rower set, go straight into 20 burpees. Once the burpees are complete, go back onto the bike for your next 1000m set. Keep the timer running throughout.

    • Minutes on exercise:1:00

    • Description:

      Aim to maintain a steady cadence on the bike at the fastest speed you can manage, keeping a strong torso position to avoid your posture slumping forwards
       

    • Exercise Notes:Complete 1000m in the fastest time possible. Move immediately into your jumping split squat set, keeping the timer running throughout

    • Minutes on exercise:2:00

    • Description:

      Keep core braced and body upright throughout. Make sure to dip down into the deep lunge position, before jumping up into the next rep

    • Exercise Notes:Upon completion of your bike set, go straight into 20 jumping switch lunges. Once the jumps are complete, go back onto the rower for your next 1000m set. Keep the timer running throughout.

    • Minutes on exercise:1:00

    • Description:

      Maintain a strong core position throughout the exercise, to avoid too much stress on the lower back. Try and work equally through both the arms and legs, to maintain balance throughout the body

    • Exercise Notes:Complete 1000m in the fastest time possible. Move immediately into your burpee set, keeping the timer running throughout

    • Minutes on exercise:4:00

    • Description:

      Keep form strong, don't work so fast that technique becomes sloppy. Keep core engaged throughout, and aim to maintain a strong posture during the thrust portion of the exercise.

    • Exercise Notes:Upon completion of your rower set, go straight into 15 burpees. Once the burpees are complete, go back onto the bike for your next 1000m set. Keep the timer running throughout.

    • Minutes on exercise:1:00

    • Description:

      Aim to maintain a steady cadence on the bike at the fastest speed you can manage, keeping a strong torso position to avoid your posture slumping forwards
       

    • Exercise Notes:Complete 1000m in the fastest time possible. Move immediately into your jumping split squat set, keeping the timer running throughout

    • Minutes on exercise:2:00

    • Description:

      Keep core braced and body upright throughout. Make sure to dip down into the deep lunge position, before jumping up into the next rep

    • Exercise Notes:Upon completion of your bike set, go straight into 14 jumping switch lunges. Once the jumps are complete, go back onto the rower for your next 1000m set. Keep the timer running throughout.

    • Minutes on exercise:1:00

    • Description:

      Maintain a strong core position throughout the exercise, to avoid too much stress on the lower back. Try and work equally through both the arms and legs, to maintain balance throughout the body

    • Exercise Notes:Complete 1000m in the fastest time possible. Move immediately into your burpee set, keeping the timer running throughout

    • Minutes on exercise:4:00

    • Description:

      Keep form strong, don't work so fast that technique becomes sloppy. Keep core engaged throughout, and aim to maintain a strong posture during the thrust portion of the exercise.

    • Exercise Notes:Upon completion of your rower set, go straight into 10 burpees. Once the burpees are complete, go back onto the bike for your next 1000m set. Keep the timer running throughout.

    • Minutes on exercise:1:00

    • Description:

      Aim to maintain a steady cadence on the bike at the fastest speed you can manage, keeping a strong torso position to avoid your posture slumping forwards
       

    • Exercise Notes:Complete 1000m in the fastest time possible. Move immediately into your jumping split squat set, keeping the timer running throughout

    • Minutes on exercise:2:00

    • Description:

      Keep core braced and body upright throughout. Make sure to dip down into the deep lunge position, before jumping up into the next rep

    • Exercise Notes:Complete your final jump set of 8 reps, then stop the timer and record your time. Target times are: Pro < 20mins, Intermediate <24mins, Foundation <28mins

    • Minutes on exercise:1:00