Indoor Circiut

Warm-up: 5 minutes

• Building
• Grapevine, 3 curls (3)
• Squats (4)
• Squat raise leg side (2 each side)
• Forward lunge (4 each leg)
• Small squats (4)
• Calf raise

Circuit #1 - Upper Body (using 2.5-7 kg weights)

• 1. Shoulder press
• 2. Lateral raise
• 3. Front raise
• 4. Upright row
• 5. Bicep curl
• 6. Triceps extension
• 7. Chest flye
• 8. Chest press
• 9. Bent over row
• 10. Reverse flye
• 1 Minute at each station

Circuit # 2 Lower Body (using 2.5 7kg weights)

• 1. Power squat
• 2. Squat
• 3. Jumping split
• 4. Split squat pulse
• 5. Forward lunge
• 6. Reverse lunge
• 7. Bunny hop
• 8. Stiff dead lifts
• 9. Single dead lifts
• 10. Wall sits
• 1 Minute at each station

Cool down: 2-4 laps jog -> walking around room (roll shoulders etc)

• Core:
• 1 Minute plank
• 30 Second side plank (could add dip)
• Crunches
• Double crunches
• Side crunches

• Vee-ups (20- push heels out - don't let feet touch floor)
• Flutter kicks (20)-push heels out - don't let feet touch floor)
• Scissor kicks (20-push heels out - don't let feet touch floor)
• Stretch and do another 2x sets

Stretch: 5/10 minutes

Hey everyone, newbie on the site I'm a Gym/Spin instructor and just training for ETM, so this site has helped me soooo much with my training. I was called to cover a 'Sculpting' class a few days ago. I did a Circuit and the feeback I got was that it was more like a bootcamp class so I thought I would share it with you guys:-)

Any Qs &/or feedback, feel free to email me:-)

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