Try this

Here is a circuit training workout from a Personal Training session of mine:


1) 5 minute cardio warm-up.


2) Bodyweight warm-up of press-ups x 30 seconds, TRX Rows x 30 seconds and squats x 30 seconds (twice through).


3) The circuit was based around a pyramid of exercises, finishing back where we started:


500 Metre row at level 7
800 Metre run at 1% incline
30 Bodyweight walking lunges (15 per side and alternate)
20 Kettlebell two-handed shoulder presses (a weight you can just about manage 20 with)
15 Squat jumps
10 Sit-ups

15 Squat jumps

20 Kettlebell two-handed shoulder presses

30 Bodyweight walking lunges

800 Metre run at 1% incline

500 Metre row at level 7

Cool-down for 3-5 minutes with a slow walk followed by a stretch.

Time yourself in section 3. Then do this workout once a week for 4 weeks, looking to improve your time each week. Make sure your technique is good and you work hard!

Oli.