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 7, Day 1

 

3 Rounds

Choose two exercises and a set number of reps from each category:

 

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

 

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

 

Upper Pull

  • Chin up: 6/9/12
  • Assisted chin up: 6/9/12
  • Chest to bar: 12/16/20
  • Pull down: 8/12/16
  • Low row:8/12/16
  • Upright row: 8/12/16
     

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

 

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40
     

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35
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