DESign Your Own... Circuits

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Putting together your own conditioning routines and workout finishers can be a little daunting at first but by following a few basic guidelines you'll quickly realise it isn't nearly as hard as you think. In fact, here is a really easy to follow template you can use to design your own circuits.

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STEP 1.

Select three exercises from the list below:

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• Squats
• Squat Hops
• Squat Jumps
• Walking
• Jogging
• Running
• Burpees: Half
• Burpees: Full
• Jumping Jacks: Standing
• Jumping Jacks: Prone
• Mountain Climbers
• Squat Thrusts

• Lunges: Static
• Lunges: Side
• Lunges: Alternating
• Lunges: Jumping
• Plank
• Side Plank
• Ankle Grabs
• Bicycles
• Sit Ups
• Crunches
• Push Ups
• Pull Ups
  

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STEP 2.

Choose one of the following work/rest schemes that best matches your fitness levels:

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FITNESS LEVEL: Beginner

WORK: 20 seconds  |  REST: 40 seconds

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FITNESS LEVEL: Intermediate

WORK: 30 seconds  |  REST: 30 seconds

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FITNESS LEVEL: Advanced

WORK: 40 seconds  |  REST: 20 seconds

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STEP 3.

Now put it all together and get to work, here's a sample circuit to get you started:

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EXERCISE 1: Squats

WORK: 30 seconds  |  REST: 30 seconds

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EXERCISE 2: Squat Hops

WORK: 30 seconds  |  REST: 30 seconds

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EXERCISE 3: Ankle Grabs

WORK: 30 seconds  |  REST: 30 seconds

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Once you know what you're doing it's simple; rest when needed and repeat for rounds or for time depending on your preference. It may seem overly basic but if you're working at the right intensity this template can be used to create some incredibly challenging workouts. 

Play around with the format as some routines will work out better than others, and if you're feeling adventurous you could even chuck in some of your own exercises, with something like this your only limitation is imagination so give it a go and let me know how you get on.

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