KILLER circuits - What are yours?
I enjoy nearly puking up when I workout.
Sometime, I don't want to hit the barbell / dumbells, I want to do bodyweight stuff and create a personal hell.
My favourite is the Burpee Descender workout (or the prison workout i'm sure most are familiar with), which consists of 15 burpees, then 14, then 13 alll the way down to one. It pretty much kills me.
But I like variety and was wondering if you guys had any personal circuits made up? I'd love to give them a try!
Similar to the one you mentioned but with press ups, is one press up, then you stand up, then immediately go back down and do two, and then stand up, and continue this non-stop all the way up to ten, then work your way back down to one, which works out to be (I think) a total of 100. I always feel nauseous after this one.
I've found 21-15-9 couplets (as per Crossfit) work well:
21-15-9 Pushups and Body Rows is a nice little way to get some upper body work in after sprints.
Could scale this up to handstand pushups and pullups if you are that way inclined.
Haven't done it in a while, but Craig Ballantyne has one called Crazy Eights that is pretty good. Jumping jacks, spiderman pushups, lunges, mountain climbers, planks, wall squats, and burpees and high knees. I found out about them here.
once a week i do a circuit-style workout just to mix things up. last wednesday i did ball pushups, sandbag squats, and jumprope. 30 seconds on, 15 seconds to switch exercises. once through is counted as 1. did 10 circuits. it was a pretty intense 22 minutes.
today is circuit day again. we're doing pushups, pullups, battle ropes with a 30ft section of 4" rope, and 100yard sprints. 10 circuits. same thing, 30 seconds of work, 15 seconds to switch stations.
Any Crossfit routine!
I can't say enough good things about Crossfit. Although I've only been doing it for 2 months, twice a week, and I've lowered my resting heart rate from 90+ to low 70's, sometimes high 60's. I didn't need to lose weight, an I've actaully gained about 4-5 lbs. of lean mass (and I'm the ultimate hardgainer).
Dave RN, agreed!
You wanna puke...Fight Gone Bad!
Two of my gym/workout days include cycles/circuits:
3 cycles of: muscle-ups, dips, pull-ups, push-ups
5 cycles of the bear: clean, front squat, push-press, squat, btn press (7 reps each cycle)
I have to say I love them. After being stuck on very static movement of weights for a very long time, these type of routines really push me.
One I do at the end of a workout here and there is dubbed the AB Blaster...
Push Ups - 10-9-8-7-6-5-4-3-2-1
Sit ups -10-10-10-10-10-10-10-10-10-10
Burpee - 10-9-8-7-6-5-4-3-2-1
Sit Ups - 10-10-10-10-10-10-10-10-10-10
or Squat Jump Blaster with the same format.
KB swing x 5
Burpee x 5
Forward Crawl x 50 meters
Complete 10 rounds!!
15 minutes EDT Style
Bent over Row (or Inverted row)
5 each no rest
Thruster x 3 every 15 seconds