A place where you’ll find all my printable workouts to use and improve with. I’ll try to add more to this page whenever I can. 🙂
For circuit style workouts, I recommend using the circle timer app.
Full Body Workouts
Full Body Circuit 1
No equipment is needed for this one (except maybe a towel because you may get quite sweaty!). If you’re unsure of some of the exercises you can always look them up/ ask a coach (best option)/ swap for an exercise that you do know. Make sure you know what you’re doing before you start- I would recommend printing the workout so you can have it right there in front of you!
Full Body Circuit 2
Filmed this circuit with the lovely Grace from racewithgrace.co.uk. I would rate it as ‘easy’, but still just enough intensity to feel the burn. Not all sessions should be extremely hard- it’s good to mix it up! As with the previous workout, no equipment is needed. I would recommend watching our youtube video below to check techniques and exercises (but then I would say that wouldn’t I).
Core Workout 1
Just the right amount of toughness: remember to keep the intensity up and stick to only 1-2 minutes of rest between each set.
Core Workout 2
Warning: first set involves a little upper body work. Get through the press ups and you’ll be fine.
I would recommend watching my workout video in this blog post first so you know what you’re doing on some of the exercises (less than a minute long).
Core Workout: 100s
This is a tough one. There are no set times, but a 100 reps of each exercise does get hard.
If you’re using a bike that provides data, try to keep to above 90 RPM for most of the workout. I use these sessions when training on my turbo, a spin bike, or a watt bike (basically any stationary bike).
‘R’ usually stands for resistance.
Start Spinning (40 minutes)
Disclaimer: all of these workouts are my own. It’s up to you to complete them safely and within your own capability as I am not responsible for any injuries that you may incur. Unfortunately I am not a professional PT or anything like that, so if you have any doubts please feel free to seek verified professional advice first!