ANAEROBIC
ANAEROBIC
ANAEROBIC
Anaerobic Circuit
In this program we are going to be maximising our fitness, aerobic and anaerobic capacity with our bodyweight. Circuit training is a great way to get working out as you can mix up the work/rest ratios. If you start to breathe out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You the anaerobic circuit you can breathe through your nose and out of your mouth when you exert force, just make sure it is in a more controlled manner so you don't gas yourself out. The anaerobic system will be using sugar (glucose) as energy, but will burn fat during recovery outside of the session, the intensity of this workout is 80%-95% of your maximum heart rate.
ANAEROBIC CIRCUIT (HIGH INTENSITY)
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High Impact
-
High Intensity
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Boosts Metabolism
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Increases bone strength and density
Exercise Prescription:
-
30 Seconds
-
15 seconds rest
-
3-4 rounds

01
HIGH KNEES

PRESS UPS
02

SQUAT JUMPS
03

04
STAR JUMPS

BURPEe Jumps
05

MOUNTAIN CLIMBers
06

ALTERNATE
LUNGES
07

SPEED BOUNCE
08
AEROBIC
AEROBIC
AEROBIC
Aerobic Circuit
In this program we are going to be maximising our fitness, aerobic and anaerobic capacity with our bodyweight. Circuit training is a great way to get working out as you can mix up the work/rest ratios. You can aim for more aerobic or anaerobic circuits. Working at an intensity of 50-70% of your max heart rate, 11-14 on the RPE scale. Just breathing in and out of your nose is a good gauge of working within the aerobic range and not anaerobically. If you start to breathe out of your mouth then you know you are working over the aerobic capacity and in the anaerobic range. You can also just breathe in through your nose and out of your mouth if you find that way better, just make sure it is in a more controlled manner.
AEROBIC CIRCUIT TRAINING
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LOW IMPACT
-
LOW INTENSITY
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IMPROVE HEART HEALTH
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IMPROVE BASELINE ENDURANCE
Exercise Prescription:
-
45 Seconds
-
15 seconds rest each exercise
-
3-4 rounds

01
HIGH Marches

SQUATS
02

03
STAR JUMPS

04
ReverseLUNGES

PUNCH
05

06
AIR
CRUNCH

07
SIDE HOPS

Burpee
08
LOW IMPACT/HIGH IMPACT
-
IMPROVE VO2 MAX
-
MIXTURE OF INTENSITY
-
REDUCE STRESS ON JOINTS
-
IMPROVE LACTATE THRESHOLD
Exercise Prescription:
-
45 Seconds low impact
-
30 Seconds High Impact
-
15 seconds rest each exercise
-
3-4 rounds

01
HIGH Marches

HIGH KNEES
02

03
SLOW
STAR JUMPS

FAST STAR JUMPS
04

05
Punch

PRESS
UPS
06

07
SIDE
HOPS

SPEED
BOUNCE
08

09
Burpee

Burpee
Jump
10