I do a number of various circuits like the one below. I started doing workouts similar to these in 1995 to spice up my lifting routine and get a challenge. Recently, crossfit and turbulence training among others, have become popular. Also, a number of "no rest" circuits have been inspired from the movie 300 http://www.squidoo.com/Bodyweight500Workout From what I have read, this workout is similar to those types of workouts. I add one little twist though. In between each weight lifting set, I like to do some form of sprint cardio to keep my heart rate sky high. Today my cardio sets were either the Nordic Track Ski machine or burpees. Other times I like to do jump rope, run, or bike. The common theme with my circuit workouts are 1) No rest in between sets 2) Alternate one lifting set with one sprint cardio set 3) All lifting sets must be multi joint, large muscle group exercises.To put the final cherry on top, I usually run, bike, or do the elliptical for 15min - 1hour. These workouts are a fantastic way to lose fat, increase metabolism, build full body functional strength, enhance cardo-respiratory function, and develop mental toughness.
- Nordic Track Ski = 4:00
- Dips = 24
- Burpees = 15
- Wide Grip Pullups = 8
- Nordic Track Ski = 2:00
- Planks = 1:30
- Burpees = 15
- Close Grip Pullups = 12
- Nordic Track Ski = 2:00
- Incline Dumbell Press = 66LB x 8
- Burpees = 15
- Power Clean, Jerk, Push Press Dumbells = 36LB x 6
- Nordic Track Ski = 2:00
- Close Grip Pullups = 11
- Burpees = 15
- Standing Shoulder Press = 75LB x 8
Total Circuit Time = 25:00
Then immediately after the circuit
Bike Trainer = 40:00
