To help you look after your health and wellbeing, the Physical Preparation team have created a 6 week progressive circuits programme that you can do in the comfort of your living room.

The programme will gradually get harder each week. However if you feel you can’t progress on a specific exercise, continue on that exercise until you are comfortable to move on. Complete each exercise in the order they are presented and try to complete each session 2/3 times a week with a day’s rest in between.

Videos of each exercise can be found underneath the weekly programme. We’ve also included a warm up and cool down to help you get the most out of your exercise.

 

Week 1

Week 1 Exercises

20 seconds work (as many reps as you can) then rest for 40 seconds before moving onto the next exercise.

90 seconds rest once completed a full round of the circuit (all exercises).

Complete circuit 3 times.

Week 2

Week 2 Exercises

30 seconds work (as many reps as you can) then rest for 30 seconds before moving onto the next exercise.

75 seconds rest once completed a full round of the circuit (all exercises).

Complete circuit 3 times.

Week 3

Week 3 Exercises

40 seconds work (as many reps as you can) then rest for 20 seconds before moving onto the next exercise.

60 seconds rest once completed a full round of the circuit (all exercises).

Complete circuit 3 times.

Week 4

Week 4 Exercises

45 seconds work (as many reps as you can) then rest for 15 seconds before moving onto the next exercise.

45 seconds rest once completed a full round of the circuit (all exercises).

Complete circuit 3 times.

Week 5

Week 5 Exercises

50 seconds work (as many reps as you can) then rest for 10 seconds before moving onto the next exercise.

30 seconds rest once completed a full round of the circuit (all exercises).

Complete circuit 3 times.

Week 6

Week 6 Exercises

50 seconds work (as many reps as you can) then rest for 10 seconds before moving onto the next exercise.

Complete circuit 3 times.

Add in an additional circuit or take little/no rest in between sets.

 

Cool Down

Static stretching can be used to aid recovery and increase range of motion at the end of the circuit sessions. Using a top down approach, start off with stretches where you are standing then work down to floor based stretches, holding each stretch for 30 - 40 seconds on each side.

An example routine of a top down approach might look like:

  • Standing calf stretch
  • Standing quadricep stretch
  • Doorway pectoral stretch
  • Half kneeling hamstring stretch
  • Half kneeling hip stretch
  • Lying glute stretch
  • Child’s pose
  • Lying knee roll over