Circuit blast for Beginners, Semi-Pro & Pro.

Circuits are one of the best ways to train the whole body working various energy systems and muscles. Find below a circuit based workout incorporating cardio and muscular stations. There are three levels and an outstanding time goal for each proving to make for a challenging work out.

Level	Row (m)	Squats (reps)	Row (m)	Press ups (reps)	Row (m)	Squat Press (reps)	Row (m)	Sit ups (reps)	Row (m)	Burpees (reps)	Treadmill 5% (km)
Beginner	200	10	200	10	200	10*5kg Barbell	200	10	200	10	1
Semi-Pro	400	20	400	20	400	20*10kg Barbell	400	20	400	20	2
Pro	1000	50	1000	50	1000	50*10kg Barbell	1000	50	1000	50	4

Beginner	Semi-Pro	Pro
17 minutes	30 minutes	45 minutes

For any help or assistance with any of the exercises please seek help from the gym team.

Dan.Byrne