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Circuit Ideas #2 - Ton Up

100 Up circuit Ton Up

Circuit Style

Ton Up - Advanced

Work Time

Approx. 30-45 mins 


  1. Weighted Vest (Optional)

  2. Marker Cones

  3. White Board


 Exercise Regression Progression
1 Bridges Single Leg Bridges
2 Floor Hops (Low) Floor Hops (High)
3 Half Sits Half Sits
4 Superman Superman (Inc. Lower Body)
5 Plank Out-To-In Plank Kick Through
6 Chest-To-Floor Press Up Press Up
7 Squat Squat Jump 180
8 Floor Tricep Dips Single Leg Floor Tricep Dips
9 Shoulder Press Shoulder Press
10 Squat Thrust Burpee


Ensure the white board is centrally located, marked up with the bodyweight exercises above and in good view of the athletes.

Athletes should be positioned in a straight line, in front of the white board.

Using the marker cones either position them 25m away, parallel to the athletes, or alternatively, mark out a short loop up to 400m adjacent to the exercise location.

Lesson Format

  • Athletes will cover off along the line with their water bottles (and weighted vests if included), ensuring they have enough room to safely execute each exercise
  • If you laid the markers out in a loop, remind them which direction they are to travel around it between exercises
  • Inform athletes that water breaks are under their own discretion
  • Each exercise is conducted for 10 reps
  • The actual session format is as follows;
                            -Ex 1, run (with weighted vest if included) to/around marker cones.
                            -Ex 1, Ex 2, run
                            -Ex 1, Ex 2, Ex 3, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, Ex 6, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, Ex 6, Ex 7, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, Ex 6, Ex 7, Ex 8, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, Ex 6, Ex 7, Ex 8, Ex 9, run
                            -Ex 1, Ex 2, Ex 3, Ex 4, Ex 5, Ex 6, Ex 7, Ex 8, Ex 9, Ex 10, run

Extra Info

  • Ensure you conduct a thorough warm-up and cool-down in line with this circuit and any training you have
  • Feel free to play around with the reps and exercises.  If you finish too soon, you can invert it and work backwards (pyramid style)
Good luck and feel free to post your workout pics to our Facebook Group!

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