Workout Wednesday #10

Endurance Circuit

We're back to workouts this week and we've got an strength-based endurance circuit for you. You'll be working for extended periods of time, cycling through a number of exercises, aiming to hit the whole body by the time you're done.

The Circuit

*Prioritise good form and technique over speed.

*Start with a weight which is approx. 50% lighter than the maximum you could use for that rep range and decrease as needed over time.

Set 1

Lunge Jumps - 20 Reps (Weight can be added)

Squat Jumps - 15 Reps (Weight can be added)

Squat Thrusts - 10 Reps

Tuck Jumps - 5 Reps

Set 2

Press Ups - 20 Reps

Pull Ups / Bent Over Row / TRX Row - 15 Reps

Shoulder Press - 10 Reps (Dumbbell or Barbell)

Bicep Curls - 10 Reps (Dumbbell or Barbell)

Set 3

Short Sit Ups - 20 Reps (Weight can be added)

Full Sit Ups - 10 Reps (Weight can be added)

Russian Twists - 20 Reps (Weight can be added)

Warrior Sit Ups - 5 Reps (Weight can be added)


  • Complete each set for 10 minutes.
  • Cycle through the exercises continuously until the time runs out.
  • Complete perscribed nuber of reps for each exercise before moving to the next one.
  • Rest as little as possible during the 10 minutes.
  • Aim for a minimum of 5 cycles per set.

Rest for 2 minutes between 10 minute sets and complete each set once.

We'd love to know how you get on! How many cycles did you do in each set?

The Springhealth Team