Circuit and Progression

Note : Each exercise is to be followed by a corresponding number of step-ups. Ensure that you alternate the leading leg.


Circuit	Progression 1	Progression 2	Progression 3	Progression 4	Progression 5	Progression 6
Press ups (step-ups)	x10 reps each exercise	x15 reps each exercise	x20 reps each exercise	x25 reps each exercise	x30 reps each exercise	x35 reps each exercise
Standing Squats (step-ups)	x10 reps each exercise	x15 reps each exercise	x20 reps each exercise	x25 reps each exercise	x30 reps each exercise	x35 reps each exercise
Lunges (step-ups)	x10 reps each leg exercise	x15 reps each leg exercise	x20 reps each leg exercise	x25 reps each leg exercise	x30 reps each leg exercise	x35 reps each leg exercise
Triceps Press (step-ups)	x10 reps each exercise	x15 reps each exercise	x20 reps each exercise	x25 reps each exercise	x30 reps each exercise	x35 reps each exercise
Jog on Spot (step-ups)	30 Seconds exercise	40 Seconds exercise	50 Seconds exercise	1 Minute exercise	1 Minute exercise	1 Minute exercise
Dorsal Raise (step-ups)	x10 reps each exercise	x15 reps each exercise	x20 reps each exercise	x25 reps each exercise	x30 reps each exercise	x35 reps each exercise
Stair Running (step-ups)	x5 reps each recovery between circuits-2 minutes	x6 reps each recovery between circuits-2 minutes	x7 reps each recovery between circuits-90 seconds	x8 reps each recovery between circuits-90 seconds	x9 reps each recovery between circuits-1 minute	x10 reps each recovery between circuits-1 minute

('reps' = repetitions)