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


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

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


Happy Chinese New Year – Bruce Lee Workout

As it is the year of the dragon, we might as well check out some of the things Bruce Lee got up to when he was exercising.

Perun’s Fitness Tip: Bruce Lee abs! Get your broom handles and get twisting!
Sit up Twists 4×20
Leaning Twists 4×20
Seated Waist Twists 4×40
Mountain Climbers 4×20
Leg Raises 4×20
V-ups 4×20
Try to do this 3x per week


New Year Resolution Tips 2012

Hoping everyone is having a good start to the new year and are sticking to their resolutions and for those looking at getting a bit fitter here are some tips:

  1. Set up an exercise diary and map out all the available times you can train for 40mins or more at the start of each week.
  2. Make appointments with yourself to commit to those training times.
  3. Keep it varied eg. Monday could be in the gym, Tuesday could be a lunchtime walk/run/bootcamp, Wednesday could be a game of squash after work, Thursday sports practice and so on
  4. It’s easier to keep it going if you have a training partner or are part of a training group/work social club.
  5. Have goals!!!!!
  6. Keep a tabs on your adherence to your training and moniter your results.

If you need any help, just drop us a line.