I learned about this type of circuit from a friend of mine in the Army. You can use my exercises or choose your own. This is a great endurance routine that will burn calories and therefore aid in weight reduction as well as strength gain. Thanks West Point!
Perform the following circuit in as little time as possible.
push-ups x2
reverse crunches x2
pull-ups
dips
prisoner squats
Progression goes as follows: 1st round perform one repetition of each, 2nd round two repetitions, 3rd round three reps...etc until you reach ten reps (at this point, you have completed 55 reps of each exercise and 110 reps of push-ups and crunches). WAIT...you aren't finished. Now, go back down. 11th round 9 reps, 12th round 8 reps...etc until you reach one.
**The x2 beside of push-ups and crunches means you perform double the reps. For example, on the 2nd round, you will do 4 push-ups, 4 reverse crunches, 2 pull-ups, 2 dips, 2 prisoner squats.
If you complete this routine, you will have performed 700 total repetitions.
If it was easy, everyone would be doing it. This blog is for real people wanting real results and looking to take their training to the next level. Physician's exercise approval is advised before beginning any exercise program.
I had my first crack at this today. It was crazy to feel that much of a work out without any weights or machines. I hated it! But in a good way. Can't wait to do it again. Thanks man.
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