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Take your time with this and have as much rest between exercises as you like. Do the exercises slow and steady and keep the pace very relaxed.
The goal is to be worn out by the end of the 3 circuits, not by the end of the first.
If you complete all 3 circuits comfortably (Full ranges of movement and gd technique) then reduce the rests inbetween exercises and circuits
If you can complete the workout with no rests then move onto the intermediatte workout
WORKOUTS
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness, Jan 2014
Try not to rest between exercises. If you do need to keep it as short as possible (eg 10 seconds)
You can rest as much as you need between sets
The goal is to be worn out by the end of the each circuits, Then rest and recover before the next.
As you get fitter and stronger reduce the rest between circuits (eg from 2mins to 1 minute to 30 seconds)
When you no longer need the rests it is time to move to the Advanced circuit
Work as hard as you can for each exercise.
The goal is to be worn out by the end of the 4 circuits, not by the end of the first.
If you complete all 3 circuits comfortably (Full ranges of movement and gd technique) then reduce the rests inbetween exercises and circuits
If you can complete all these circuits without a rest then its time to buy some basic equipment (kettle bells, trx, bands) and make your workout even better by encorporating more muscles groups and exercises.
HOME WORKOUTS - No equipment
BEGINNER
2 minutes of Marching - high knees (warming up with rests)
3 circuits of:
Press ups n knees 10 reps
Sit ups 10 reps
Squats 10 reps
jumping jacks 25 reps
Front plank on knees 30 seconds
Side plank on knees 30 seconds
Hip Lift (laying on back) 30 seconds
lie down stand ups 5 reps
scissors 25 reps
INTERMEDIATTE
2 minutes jogging on spot (warming up, with rests)
4 circuits of:
Press ups on knees 15 reps
Sit ups 15 reps
Squats 15 reps
Jumping Jacks 50 reps
plank n feet 30 seconds
side plank on feet 30 seconds
Hip lifts 15 reps
lie down stand ups 10 reps
scissors 50 reps
ADVANCED
2 minutes skipping (warming up with rests)
4 circuits of:
Press ups on feet 15 reps
Twist Sit ups 15 reps
Jump Squats 15 reps
Jumping Jacks 50 reps
Sciccors 50 reps
Skipping 50 reps
plank on feet 45 seconds
side plank on feet 45 seconds
Hip lifts - 1 leg 10 reps (x2)
lie down stand ups 10 reps
Burpies 10 reps
Skipping 50 reps
