APECS Gym - Intense Workouts

Intense Workouts - APECS Gym

We’ve already taken a look at an introductory home workout session to keep you active during lockdown and you can take a look at that here. This article is aimed more at the regular gym goers who are missing those workouts and on the lookout for something a little more intense!

If like many of us, you don’t have any weights at home, then you’re in a position where bodyweight exercises are your only option. Fortunately there are a number of great bodyweight exercises that can give you a fantastic workout and keep your body in shape whilst you’re not going to the gym.

Circuit 1 - Dynamic Pyramid

This one gives you a great full body workout and depending on your level, you should be aiming for between 3 and 7 sets of the full workout. The aim is for no rest between different exercises, but to have a rest of up to 2 minutes between sets.

50 Jumping Jacks

40 High Knees

30 Mountain Climbers

20 Squats

10 Burpees

Circuit 2 - Rapid Attack

This is another circuit that will make you burn - in a good way! This one includes press ups to work on your upper body too. The aim of the game with this one is to go as fast as you can, whilst still keeping proper form. The same rules apply, you should be aiming for between 3 and 7 sets of the full workout. The aim is for no rest between different exercises, but to have a rest of up to 2 minutes between sets.

Round 1

5 Press Ups

10 Squats

10 Plank Jacks

10 Mountain Climbers

Round 2

10 Press Ups

20 Squats

20 Plank Jacks

20 Mountain Climbers

Round 3

5 Press Ups

10 Squats

10 Plank Jacks

10 Mountain Climbers

Circuit 3 - Ab Attack

As you probably guessed, this is one is all about the abs! The same rules apply again with this one, so you should be aiming for between 3 and 7 sets of the full workout depending on your level. The aim is for no rest between different exercises, but to have a rest of up to 2 minutes between sets if you need it.

Bicycle Cross Crunches - 16