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:

 

  1. Total body bodyweight exercise
  2. Upper body push exercise
  3. Upper body pull exercise
  4. Interval exercise
  5. Lower body multi-joint exercise
  6. 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 12, Day 2

 

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
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