Circuit Train

How to create your own Royal Marines circuit

Hey guys.

Ever wondered how the pro’s build their circuit routines?

In this short article, I’m going to show you the process of how to create your own Royal Marines circuit.

Firstly, we want to target the whole body, time is short so we want to be as effective as possible with our routine. We will devise a circuit with 9 exercises to target each major muscle group. What we don’t want to do is hit the same muscle group from the previous exercise, if we were to do this your muscles would become to fatigued to carry out the correct technique and also you could cause harm or injury, not what we want.

The process I follow is to seperate the exercises out into 3 groups.

Arms, Trunk, Legs

From this point I decide how many sets are going to be performed in the circuit, this obviously depends how fit you are and how much time you have, a good rule of thumb would be between 3 to 5 sets.

Stagger your intensity, for example, in the routine below, I decided to cut the amount of repetitions in the second set to allow some recovery before the hardest third and final set. This allows you add a lot of variety into your workout, please feel free to customise it however you wish.

Rest for about 30 seconds to a minute between sets, however you can increase this depending on your fitness level.


Exercise Set 1 Set 2 Set 3
Press Ups 20 15 25
Sit-ups 30 20 40
Squats 20 15 25
Pull Ups 10 5 15
Dorsal Raises 20 15 25
Squat Thrusts 25 20 30
Tricep Dips 20 15 25
Crunches 20 15 25
Burpees 20 15 25


The great thing about this circuit guys is it can be completed within 10 to 15 minutes. Not only that, there’s no expensive equipment needed and I guarantee you’ll still be burning calories long after you have finished the circuit!

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