Cycle eight is all about circuit training. Five Super Circuits will be rotated over a Tuesday - Thursday - Saturday format. The goal of each Super Circuit is all-encompassing: improved strength, endurance, and general fitness. A variety of exercises and exercise prescriptions are used for those goals.

 

Five workout options are used. Each workout consists of six types of exercises:

 

  • Total body bodyweight exercise
  • Breaking Muscle Shop

  • Upper body push exercise
  • Upper body pull exercise
  • Interval exercise
  • Lower body multi-joint exercise
  • Abdominal exercise
  •  

    It is your choice of which exercises and repetition options (three available) to select for each workout. Use a lot of variety. Alternate between the five workouts, use different exercises, and vary the repetition schemes. You can use these workout forms to track your progress.

     

    Week 10, Day 3

     

    Choose 1 exercise.

    Mega-rep accumulation:

     

    Total Body

    • Burpee: 50/75/100
    • Rock climber: 300/350/400
    • Jumping jack: 100/150/200
    • Squat-to-Press: 60/90/120
    • Battle Rope: 250/300/350
    • Front & Back:30/40/50
    • Bear crawl: Lengths 4/5/6
    • Plate push: Lengths .4/5/6

     

    Upper Push

    • Push up: 75/125/175
    • Dip: 60/80/100
    • Chest press: 50/80/110
    • Incline press: 50/80/110
    • Overhead press: 50/80/110

     

    Upper Pull

    • Chin Up: 30/45/60
    • Assisted Chin Up: 30/45/60
    • Chest to Bar: 50/75/100
    • Pulldown: 50/80/110
    • Low Row: 50/80/110
    • Upright Row: 50/80/110
       

    Lower Body Multi-Joint

    • Bodyweight squat: 125/175/225
    • Bar squat: 70/100/130
    • Dumbbell squat: 70/100/130
    • Goblet squat: 60/85/100
    • Deadlift: 70/100/130
    • Bar lunge: 50/65/80
    • Dumbbell lunge: 50/65/80
    • Leg press: 100/140/180
    Topic: