9 January 2015
Gary Cox, BS7 Gym manager has put together this New Year circuit for you to try.
A simple yet effective body weight programme, this circuit will help to get back on track after Christmas.
Based around foundation movements for the lower body this quick circuit will get you back in the groove with your movement technique, set the heart and lungs going and effectively tone the muscles. Every exercise needs to be considered a core exercise, so make sure you engage and you will certainly feel the benefits.
First perform a general dynamic warm-up, then proceed through the exercise list in reverse order with 10 reps of each exercise. You are now ready to work. The exercises represent a circuit, so one set of each exercise is performed in order starting at the top. Once the circuit has been completed once, go straight back to the start and complete a second circuit. Now that you have completed two circuits that contain split jumps (i.e you have done two sets of split jumps), drop this exercise from the next circuit and start with the alternate lunges.
Exercise Reps Sets
Split Jump 20 2
Alternative Lunge 20 3
Lateral Lunge 20 4
Split Squat 20 5
Squat 20 6