Day Three Workout Circuit


Warm Up


  1. Neck Roll side to side – holding for 20-seconds then up and down – holding for 20- seconds
  2. Shoulder Shrugs without weights (remember this is warm-up) for 15-seconds going forward then backward
  3. Trunk Twist keeping arms parallel to shoulders turn to the left side pausing for 5-seconds then twist right and pausing
  4. Ankle Rotations loosen up those ankles by rolling them on your toes for 30-seconds each
  5. Hip Rotation similar to ankles but at your waist. Bending slowly to your right side, back, left side and front hold each stop for 10-seconds
  6. High Knees raise your left leg until it is parallel to the floor at a 90-degree angle and pause for 5-seconds then switch to your right leg. Perform this 5-times
  7. Butt Kick perform this standing in place. Try to kick your butt with the heel of your shoe
  8. Brisk Walk into Jog get yourself a treadmill and take a brisk 4-minute walk until you are gradually jogging for 3-minutes

Dynamic Stretches:

  1. Jog in Place with high knees pumping your arms for 2-minutes
  2. Jog in Place with butt kick for 2-minutes
  3. Standing Leg Swing hold yourself upright on your right leg. Slowly lift your leg into a high knee position then gently swing it back into a butt kick. Switch legs and perform this for 8-reps with each leg
  4. Hip Rotation lifting your right leg into the high knee position turn it to the right opening up your pelvic area pause for 5-seconds then switch legs. Perform this for 8-reps with each leg
  5. Thigh Stretch pull your right leg off the floor and hold it against your butt for 15-seconds then repeat with left leg

Aerobic & Strength Exercise

Aerobic Exercise

  • Run 1 minute
  • Walk 3 minutes
  • Repeat 4-times

Strength Exercise

  • Sit Up
  • Twist Sit-Up
  • Dorsal Raise
  • Perform 2-sets of 8-reps each

Cool Down: Aerobic & Stretching

  • Cool Down should last between 8 and 15 minutes, as you want to ensure your heart rate decreases slowly
  • Cycle, elliptical, jog, row or walk for 5 to 8 minutes [use the Heart Rate (HR) monitoring system to ensure your HR decreases as you perform the exercise you chose]
  • Perform Stretches  1 to 7 above
  • Perform key stretches for the muscle groups you worked out [abdomen, arms, bicep, back, chest and forearm ]

Explanation of Two Strength Exercises:

Twist Sit-Up and Dorsal Raise verbatim from the British Army Fitness Guide

  • The element of rotation in this Twist Sit-Up focuses on the external obliques. Begin by lying on the floor with hands beside your head and knees slightly bent, feet on the floor. Curl your torso off the floor, rotating it to the right as you simultaneously bring your right knee towards your chest. Lower, taking the foot back to the floor. Then curl up, twisting to the left and bringing the left knee into the chest. Continue to alternate from side to side for the set. (p. 61)
  • Lie face down on the floor with fingertips clasped in front of your chin. Lift your torso off the floor, being careful not to jerk or force the movement, and keeping your head in line with the spine. Pause and lower to repeat.  Make it Harder by choosing to do Supermans. A good alternative to the Dorsal Raise. Supermans will also work the back extensor muscles. Lie face down on the floor, with arms extended flat on the floor overhead. Lift your right arm and left leg off the floor simultaneously, keeping the hips and pelvis centred, and your head in line with the spine. Lower, and then lift your left arm and right leg off the floor. Continue to alternate for the set.



  • The Official British Army Fitness Guide published by Guardian News and Media (c) 2008; pg 32 and pg 77
    Text (c) Guardian News and Media – Fitness Programmes (c) The British Army