BeWOW: Beginner, Intermediate and Advanced Circuit Workouts

No more excuses: Here's a circuit workout for every fitness level.


Your workout this week features three levels of difficulty, so there are no excuses for not getting it done. If you’re just starting out, go with the beginner circuit. If you’ve been working out for awhile but wouldn’t quite consider yourself advanced, go with the intermediate circuit. And if you’re a workout pro, go for the advanced circuit. The beauty of this workout is that as you continue to exercise and get stronger, you can revisit it down the road and push yourself to the next level.

Here’s how it’s going to work: For the beginners, you’ll do 10 reps of each exercise below and go through the circuit, top to bottom, three times. The intermediate circuit will be 20 reps of each exercise, completing circuit four times. For the advanced circuit, you’ll do 30 reps of each exercise and complete the circuit five times. Not only do the reps and number of sets increase with the different difficulty levels, but the exercises will get more challenging as well. Click the links below for video how-tos of each exercise. Good luck!

BeWOW: Beginner, Intermediate and Advanced Circuit Workouts

Beginner Circuit
*Do 10 reps of each exercise and repeat the circuit three times

Squats
Push-ups
Sit-ups
Forward lunges (10 each side)
Bicep curls
Lateral lunges (10 each side)
Tricep dips
Reverse lunges (10 each side)
Overhead shoulder press

Intermediate Circuit
*Do 20 reps of each exercise and repeat the circuit four times

Squat jumps
Decline push-ups
Ab twists (20 each side)
Lunge jumps (20 each side)
Bicep curls
Dead lifts with dumbbells
Curtsy lunges (20 each side)
Tricep dips
Squat with overhead press

Advanced Circuit
*Do 30 reps of each exercise and repeat the circuit five times

Squat jumps
Decline push-ups with toes on physioball
Crunches on physioball with arms reaching overhead (hold weights for an extra challenge!)
Lunge jumps holding weights (15 each side)
Plank rows (15 each side)
Speed skaters (15 each side)
Tricep pull over on physioball
Kettlebell swings

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

Photo: Shutterstock