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Some Circuit Ideas

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Whole Body Circuits (Basic)

20 Squats

20 Pushups

20 Starjumps

20 Dips

10 Burpees

20 Leg Lifts

20 Crunches

20 Step Ups (10 lead with the left leg, 10 with the right)

Complete 2-3  times rest 1-2mins after each circuit


Whole Body (Advanced)

Part 1

Press-ups to failure, 200m run,  supine chin ups to failure,  20 mountain climbers

Complete as many rounds as possible in 10mins resting only when you need to


Part 2

20 Jumping Squats, 10 jumping lunges (each leg), 15 burpees

Complete as many rounds as possible in 5mins


Part 3

Wall sit to failure, 200m run, plank to failure,  20 box jumps

Complete as many rounds as possible in 10mins


Part 4

10 Touch Toes Crunch, 10 Clap Hands Crunch, 10 Regular Crunch

As many rounds as possible in 3 mins


Part 5

10 leg lifts, 10 bicycles, 10 hip raises

As many rounds as possible in 3mins


Rest 1-2mins between parts

Causeway Bay RFC Off Season Training Brought to you by Perun

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Co-Anh and the Crew Hitting Some Circuits After Work

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Lunchtime Sweat in the Sun Club

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Tuesday Morning Lads Getting a Sweat Up Before Work

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Some Food For Thought

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The Top 5 Fat Loss Myths
There are so many fat loss myths out there in “exercise-land” that I was hired by Men’s Fitness magazine to write about one myth each month. Learn the Top 5 Fat Loss Myths and how to have better workouts.

Eat Yer Greens!!

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10 Best Foods to Build Lean Muscle
10 Best Foods To Build Lean Muscle. When eating to gain muscle, an assortment of smart choices is the best path to follow. Protein, fats, carbs and vegetables play roles in muscle growth.

Want to know what the movie stars are up to in the gym? Click on the link to see how they train:

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Most Jacked Ripped Shredded Cut Strongest Muscular Celebrities Actors Best Six Pack Abs: Part 3

Interesting Look at How Olympic Sprinting Has Developed Over the Years

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One Race, Every Medalist Ever
Usain Bolt’s 9.63 set an Olympic record in the 100. So how far ahead of every Olympic medalist is he?

The ladies of Lantau having a stretch after a tough bootcamp session

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