60, 40, 20 Circuit
By Loren Bakker Fitness Education Online
My group of clients are tough cookies.
We started training online together at the beginning of covid last year, and I can honestly say bringing this group of women together and taking my group training online was the silver lining to the pandemic madness for me, and definitely a career highlight.
I truly believed that when everything reopened they’d go back to face to face group training, but I am happy to say we still all train together Monday to Friday at 6:30 am to this day.
Over this time, I have witnessed and been a part of their fitness transformation. Together we have grown an awesome, inspiring and committed community who have all become great friends and I love rocking into my garage every morning and seeing their happy, just rolled out of bed faces!
As we’ve been consistently doing HIIT & Circuit style sessions together since March 2020, their fitness levels and determination has developed and grown out of sight!
They’re the type of women who, it doesn’t matter what I throw at them, they just do it….no questions, no moans of disappointment, no eye rolls, and no complaints! They just get it done!
I was watching them last week in one of our sessions, and at the end, I asked them whether I had challenged them enough, they all said yes but I thought it was time to up the ante and give them a little extra push…..enter this beauty……
THE 60,40,20 Circuit!
Looking over the following exercises, you wouldn’t think it looks too intense – but add in the superset factor and the work time and this workout really packs a punch!
As with all workout formats, mixing up the equipment or making it bodyweight makes for a totally different training session…..here’s what we did.
HOW IT WORKS
Set up 4 stations – 1 TRX station, 1 Kettlebell, 1 Med ball and 1 skipping, and divide your crew in between them.
They are to complete 60 seconds of exercise 1 for 60 seconds and straight into the second exercise for 60 seconds, then repeat exercise 1 for 40 seconds and straight to 40 seconds on exercise 2, before finally completing exercise 1 for 20 seconds and then straight into exercise 2 for 20 seconds. Taking no rest between exercises, just back to back moving between the 2 exercises which will take 4 minutes.
Give them a 1 minute rest between stations and repeat the circuit twice.
Timer 60:60, 40:40, 20:20
Station 1: 4 mins
BW Push Ups
Station 2: 4 mins
BW Squat Hold
Station 3: 4 mins
MB Russian Twists
Station 4: 4 mins
Side Shuttle Runs
The variations of exercises and equipment are endless with this one…..we’d love to see what you do with this format!