The third circuit is separated into two sections, a lower body section and an upper body section.
If your hotel has stairs then this is ideal for you. Counting the stairs it takes to get from one floor to the next as one flight, climb 20 flights as fast as possible. This may mean going up two flights and then down to repeat. This is very hard work but instead of stopping it is recommended that you simply turn and go downstairs if you feel you cannot carry on.
Note: the speed that you do this session should be determined by your fitness, not your bravado. If you need to take a break do so, but make it active recovery by walking down stairs as you do.
If you do not have access to stairs you can replace the stair climbing with the following circuit.
Table 11.3
| Circuit 3 - Lower Body |
| Exercise |
Reps |
Sets |
| Star Jumps |
15 |
4 |
| Squat Thrusts |
15 |
4 |
| Lunges (each side) |
15 |
4 |
| Burpees |
15 |
4 |
This rotation should be repeated four times as continuously as possible.
Star Jumps
Method: Start in a standing position, squat down until you can touch the floor then in one action jump into the air opening your arms and legs into a star. You should land with your feet together and hands by your sides ready to start again.
Squat Thrusts
Method: Start squatting with your feet between your hands. Take your weight on your hands and straighten your body to the pree up position. Bring your feet back between your hands.
Lunges
Method: Start standing with your weight evenly on both feet. Step forward with one leg and bend the front knee, keeping your back vertical. Then straighten the front leg, returning to the standing position.
Note: when starting this exercise begin with small steps until you are familiar with the action.
Burpees
Method: Start standing, squat down and place your palms on the floor with your fingers pointing forward. Straighten your legs, taking your weight on your hands until you are in a press up position. Bring your legs back so your feet are between your hands, then jump as high as you can into the air.
