Posted on April 27, 2020 by Josh Puttock

Circuits without equipment is often seen as too easy for the more frequent gym-goer, however, done creatively, you can put yourself through some serious workouts, by putting the focus on an increase in volume and technique!

This session is broken down into two circuits, made up of 2 giant sets (3 or more exercises per set). Whilst the time of exercise will be short, this is aimed at burning calories, so be sure to keep the effort level high.

Warm up = running on the spot for 40 seconds, ensuring you keep your knees high throughout the duration. 20 seconds rest, then a further 40 seconds jumping jacks. Rest for 20 seconds before going into your first circuit.

Circuit 1

Mountain climbers x 30 reps (15 per leg)

Squat Jumps x 15 reps

Standard squat x 12 reps

Burpees 40 seconds non stop

 

1 minute 30 rest between circuits

 

Circuit 2

Standard press up x 10   > straight into an isometric hold at the top of the press up position for 20 seconds.

Tricep dip x 10

30 second plank with alternate leg lifts

 

 

 

 

 

 

 

 

Narrow stance press ups x 8  > straight into an isometric hold at the top of the press up position for 20 seconds.

 

By Grant Charles – Gym & Spa Area Manager