Posted on January 28, 2022 by Kate Halsall
Since making some changes to our class timetable, I’ve been experimenting with different formats for my Friday lunchtime class. My aim is that I create a workout that people want to get a copy of and do in their own time – so I plan my classes with that in mind. As such, a circuit training session doesn’t have to have set stations or time, it just needs to be multiple exercises being done consecutively. Last week I put the following workout together, which I’m calling “descending reps”. There is no timer involved, just reps: 10 of each exercise, then 8, then 6 and so on.
I planned 3 sets of work with 4 exercises in each. I had a lower body focused set, upper body, and then a core/cardio one just to finish them off (not sorry!). There is no timer, the participants just keep going until they have done all the required reps. Absolutely minimum rest. The extra challenge here is that they use the same set of weights for 10 reps as they do for 2 reps – so the fatigue is real!
You can use dumbbells, barbells or kettlebells – your choice! If you need something to push you through, try and get through each round in a maximum of 10 minutes!
Here are the blocks:
Round 1
- Deadlift
- Upright Row
- Squat & Press
- Lunges (10 reps EACH leg, then 8 etc)
Round 2
- Single Arm Snatch (so all the reps on one arm and then on the other)
- Press Ups
- Bent Over Rows
- Slams – if no slam ball, KB or DB Swings
Round 3
- Inchworms
- Suicide/Combat Planks
- Plank Squat
- Squat Jumps
If this type of workout is something that you want to try, why not give an ascending reps workout a go too, like this one from Emily. Have fun!