Circuit Training At Home

With the Coronavirus (and Covid-19) chaos gripping the world right now, everybody is being told to stay indoors and isolate. I have written three body-weight circuit style programs to help you exercise from the comfort of your own isolation. 

Circuit training is a form of training where you rotate through several stations, performing back to back exercises with minimum rest until the circuit is completed. 

I personally love circuit training as you get to utilise multiple muscle groups that really get your heart rate pumping and the exercises are not overly complicated.


In a circuit routine you will do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, you will repeat the circuit for up to three or four rounds.

Workout 1 (3 rounds)

  • 20 body-weight squats
  • 10 push-ups
  • 20 walking lunges (10 each leg)
  • 10 dips
  • 30-45 second plank
  • 20 mountain climbers
  • 10 reverse crunches 
  • 20 bicycle crunches
Workout 2 (3 rounds)
  • 50 body-weight squats 
  • 40 second plank     
  • 30 walking lunges (15 each leg)
  • 20 push ups
  • 10 dips
  • 5 burpees
Workout 3 (2-4 rounds) 
Once you complete this circuit, you may choose 2 exercises and repeat them for another 2 rounds. 
  • 15 sumo squats
  • 5 push ups
  • 10 sumo squats
  • 10 push ups
  • 5 sump squats
  • 15 push ups
  • 15 back extensions
  • 5 double crunches
  • 10 back extensions
  • 10 double crunches
  • 5 back extensions
  • 15 double crunches 
If you don't understand any of the above exercises, check them out on line or you can send me an email. 

I would like to add, due to unprecedented times, Total Fitness Training will be extending their services to also include Real-Time Virtual Training. You set your appointments like normal PT sessions, the only difference is the session takes place in real- time via Skype, Whatsapp or Facetime.

For more info...


Quote of the month: Instead of worrying about what you can't control, shift your energy to what you can create. 


Thank you for taking the time to read my newsletter.
Stay safe! 

Until next month…Evie xx 

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