Intermediate
If you’re able to complete the above circuit six times, doing sets of 10 for each exercise fairly easily, ratchet up the intensity by doing the same exercises but in a 30 seconds on, 30 seconds off format. You get to rest between sets, but you’re doing a lot more of each exercise, so you’ll be feeling the burn.
It looks like this:
- Air Squats 30 seconds
- Rest 30 seconds
- Push-ups 30 seconds
- Rest 30 seconds
- Lunges 30 seconds
- Rest 30 seconds
- Chair Dips/Pull-ups 30 seconds
- Rest 30 seconds
- Sit-ups 30 seconds
Start off doing just one circuit of 30 seconds on/30 seconds off. As your conditioning improves, add a circuit to your workout. Aim to get up to 6 circuits of 30 seconds on/30 seconds off.
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