Some Circuit Ideas

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


Co-Anh and the Crew Hitting Some Circuits After Work

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Some Food For Thought

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