The difference is the structure of the workout. In ‘routines’ we cycle through different body parts in a series of exercises whereas in a ‘circuit’ I have several different exercises targeting different body parts in groups. Example: Routine Leg series Arm series Core series Example: Circuit Group Cardio exercise Leg exercise Core exercise Arm exercise Repeat

Use these workouts to compile your week. I recommend working out: 4-5 days a week with 2-3 days rest. I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days. If you have 3 rest days you could have an active rest day for 1 or 2 of them. If you do 5 workouts a week take your full rest days. For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.

These workouts are for intermediate and advanced levels. You land here after going through the progressive programs (Press Start & Level Up) and if you’re ready for more of a challenge after the Level Up+ workouts! This can also be a starting place for some depending on your fitness journey so make sure to browse through the workouts.

First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions? If you answered yes then you can increase your rep count ie from 8 reps to 10, 10 reps to 12, 12 to 16 etc or increase the intervals from 30 sec to 45 or 60 sec. You can also increase your round count. Try heavier dumbbells where there are dumbbells or use dumbbells where there are no dumbbells. You can add ankle weights or if you’re already using ankle weights then add heavier ones. You can also double up and use dumbbells and ankle weights throughout the circuit but make sure you are not compromising your technique and most importantly listen to your body! You can also increase the interval where there’s an interval present but always listen to your body!

If you find these workouts too hard drop the rep count and/or rep rounds and build up slowly. If there are dumbbells or ankle weights, use lighter options or remove the resistance until you’re ready. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts and rep rounds. Otherwise I recommend going to the Level Up+ and going through those circuits and once you feel they are no longer as challenging as they used to be, come back here.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.