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10 Minute Circuit

Here is a quick 10 minute Circuit to try which we do at Bootcamps in Leeds with UK Outdoor Fitness

 Time (Minutes & Seconds) / Level of Intensity Easier / Harder

  1. 1 min Squats / Jumping Squat
  2. 1 min Lunge / Jumping Lunges
  3. 1 min Jumping Jack / Super Jumping Jack*
  4. 1 min Stepping Quad Burner / Jumping Quad Burner*
  5. 1 min Half Squat Hold / Full Squat Hold
  6. 1 min Plank / Plank Builder
  7. 1 min Sit up / Sit up and Twist
  8. 1 min Leg Drops (Double Legs
  9. 1 min Reverse Crunch
  10. 1 min Press up Plank / Raise legs Alternate in air

Continuous no resting (Try once or twice in a row) Shorten the circuit by making all the exercises 30 seconds

*Jumping Jack (Hard version) http://catfoodisgoodforyou.com/wp-content/uploads/2014/02/star-jumps1.jpg easier version don’t jump in the air

*Quad Burner Ski Squat (Knee close squat stepping into wide squat) Hard version Jumping in too these positions or even add a bench

Quad burner with Step/ bench (Hard option)

 

So why Circuit train?

Circuit is training is just one form of Interval Training which is proven to be one of the best forms of increasing your fitness, losing weight and lowering your blood pressure and heart rate if you need to do so. Circuit Training Can also improve strength, Stamina, speed and overall body conditioning. Our 10 minute circuit can really push your body to levels which will help you move into different intensities with short bursts of exercise. These types of circuit can be repeated as many times as you like and adapted to your fitness levels from 30 second to 90 seconds per exercise

Testing Heart Rate

A healthy suggested resting heart rate is 60-80 (60-100 NHS 2014) and under 60 deemed as excellent. The more your exercise and eat health the better this will be

Good links on Blood pressure and Resting Heart Rate

Testimonials

I have now lost about 22lbs since January 2011 and 17lbs of that has been lost since joining in July 2011, it\’s now September

- Phillipa Clark, Leeds

When I first started Bootcamp people I know used to comment, “You\’re Brave!” I\’ve found since joining 2 months ago it\’s not as scary as people make out I have began a new way of living and it\’s good to see that it\’s paying off by becoming fitter each week and seeing the lbs go the right way on the scales-downwards!! I have been to a number of sessions across available and each session has been fun and never the same as the last. All the instructors are encouraging and people within the group are positive too. It\’s good to know someone will encourage you to press that little bit further than before because they know you can do it, even when you think you can\’t

- Charlotte English, Leeds