Beginner Workout Video:
Beginner - Circuit Workout
View the sample "Tabata Circuit " workout provided above.
To increase the difficulty the circuit, you can:
- repeated the same circuit multiple sets (2-5x)
- complete a longer workout time, and less rest in between sets (25s work, 5s rest)
To increase the difficulty the circuit, you can:
- repeated the same circuit multiple sets (2-5x)
- complete a longer workout time, and less rest in between sets (25s work, 5s rest)
Beginner Workouts: Example 1
Complete the Exercises Below:
1. Incline Push Ups 6. Single Leg Lunge
2. Jumping Squats 7. Incline Row
3. Sit Up 8. Jumping Lunge
4. Squats 9. Plank
5. Low Back Extension 10. Dips
Level 1: Complete 10 (or before discomfort) reps of each exercise with 30s rest. Complete the circuit 2-3 times.
Level 2: Complete each exercise for 30s with 15s rest.
Complete the circuit 2-3 times.(Total Workout 30 Time: 15-25 mins)
Level 3: Complete each exercise for 30s with 30s walking in between. Complete the circuit 2-3 times. (Total Time: 20-30 mins)
Level 4: Complete each exercise in the circuit for 30s, with 30s running in between each set. Complete the circuit 3 times.
Circuit 1. Incline Push Ups + Single Leg Lunge
Circuit 2. Hip Mobilization + Shoulder Mobilization
Circuit 3. Modified Sit Up + Hip Extension
Circuit 4. Squat Touch + Plantar Flexion
Circuit 5. Low Back Extension + Static Squat
1. Incline Push Ups 6. Single Leg Lunge
2. Jumping Squats 7. Incline Row
3. Sit Up 8. Jumping Lunge
4. Squats 9. Plank
5. Low Back Extension 10. Dips
Level 1: Complete 10 (or before discomfort) reps of each exercise with 30s rest. Complete the circuit 2-3 times.
Level 2: Complete each exercise for 30s with 15s rest.
Complete the circuit 2-3 times.(Total Workout 30 Time: 15-25 mins)
Level 3: Complete each exercise for 30s with 30s walking in between. Complete the circuit 2-3 times. (Total Time: 20-30 mins)
Level 4: Complete each exercise in the circuit for 30s, with 30s running in between each set. Complete the circuit 3 times.
Circuit 1. Incline Push Ups + Single Leg Lunge
Circuit 2. Hip Mobilization + Shoulder Mobilization
Circuit 3. Modified Sit Up + Hip Extension
Circuit 4. Squat Touch + Plantar Flexion
Circuit 5. Low Back Extension + Static Squat
Safety Recommendations
1. No supervision provided. Children under 14 must be supervised by an adult.
2. B.F.I.T. is shared community use space.
3. Check equipment for damage before use.
4. Consult your physician prior to any exercise routine.
5. Start with beginner exercises and progress to advanced.
6. Perform exercises in a slow and controlled manner.
7. Rest in between each exercise.
8. If discomfort occurs, stop exercising immediately.
2. B.F.I.T. is shared community use space.
3. Check equipment for damage before use.
4. Consult your physician prior to any exercise routine.
5. Start with beginner exercises and progress to advanced.
6. Perform exercises in a slow and controlled manner.
7. Rest in between each exercise.
8. If discomfort occurs, stop exercising immediately.