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Circuit Training - Last for 2012

Sunday, 6 January 2013  |  Admin

Sunday 30th December 2012  - Circuit Training with TWS

2012 is coming to an end, just enough time for one more good session. I try not to stick to a fixed routine of "do this on a Monday, this on a Tuesday, blah on Wednesday" and so on. I have always got bored really quickly, so with small, quick goal setting to keep me interested with a long term goal to aim for at the end of it all, I find each session up-lifting.

This is why TWS are fantastic for keeping me motivated and, for me at least, interested, as I am sure that after 13 months of training with them I have never completed the same routine twice.

Our last session for 2012 consisted of a 12 station circuit structured to test legs, arms and core...was the 12 a coincidence or a carefully thought out plan by my TWS Coach to signify the end of 2012...maybe we shall never know!

3 Rounds - varying times from 1 min to 1 min 30 secs with small variations.

  • Skipping
  • Battle Rope in Squat
  • Belgium Bag Rotations
  • 30 x Jab/Cross (speed) with 3 Push Up - repeat
  • 4 knees with 4 sprawls - repeat
  • 20kg Core Bag - Snatch, Jerk, Clean - repeat
  • Push Ups with 1 hand on Medicine Ball - repeat with a swap of hands
  • Body Weight Leg Pushes - repeat
  • Right Leg/Left Leg Kicks - repeat
  • Lunges with ViPR weight extension
  • 3 mtr sprint forwards, backwards with burpee - repeat
3 minute HIT session consisting of called out exercise with number, eg. 3 Burpee, 2 Press Ups, 1 High Knee Jump:

Session consisted of:

  • Squat
  • High Knee Jump
  • Press Up
  • Sprawl
  • Burpee

Finish with : 2 Minute Abs (more than enough if you engage those abs in EVERY exercise!) 

A good calorie burn was achieved without pushing my BPM through the roof, this was a steady session which kept an even pace as shown below. Working with my Polar FT40, even in this short time, has helped me understand my training sessions, but I am sure there is a lot more to learn. 

 Session Time 1 hr 01 min 38 seconds
 Fat Burn  08 min 04 seconds
 Fitness  53 min 25 seconds
 Calories Burnt  770
 Calorie Fat  12% (Fat Percentage of the Calories Burt
Average Heartbeat  141 BPM
Maximum Heartbeat  159 BPM

So thats 2012 done for me and I could not be happier with the past year, I have achieved some huge goals this year and look forward to the challenges ahead.

I have had a few people ask me to join in the "Tough Mudder" event happening in June 2013 around the Brighton area, any comments from those who have completed it would be greatly appreciated as I think I am not being told the whole truth!

Heres to a fantastic 2013.