Circuit #5 – From Stoutty to Fady

This circuit is styled a small dwhetherferently from the preceding sets. Here, we’re trying to incorporate both strength training and endurance wilean the same workout! We want to start off by giving it our all in a 5-3-1 powerlwhetherting routine with a large exercise. Then we’ll go through the endurance to make certain we hit all major muscle groups and keep that heart racing.

Circuit #6

PART A: POWERLIFT

Deadlwhetherts:

1st set: 5 reps of 75% of your 1 Rep Max [1RM] (Employ this link to help calculate an estimated 1 rep max for you!)

2nd set: 3 reps of 85% of your 1RM

3rd set: 1-3 reps of 95% of your 1RM

PART B: CIRCUIT

Circular 1 – 8min

1. Row – 500m
2. 10 sec planks
3. 30 push-ups (do knee-pushups whether regular are too dwhetherficult!)
4. 10 sec plank in pushup position
5. 10 sec mountain climbers

Repeat until 8 min are up

Circular 2 – 8 min

1. Row – 500m
2. 10 reps of sumo-stance squat -> upright row
3. 15 kettle bell swings
4. 20 dumbbell curl and press

Circular 3 – 7 min

1. Row 300m
2. 20 alternating body-weight (BW) lunges (can use dumbbells whether BW too easy)
3. 30 BW Squats (add weight whether too easy)
4. 40 Jumping Jacks

Circular 4 – 6 min

1. Row 200m
2. 20 leg lwhetherts
3. 15 crunches
4. 10 straight-leg sit ups

Circular 5 – 6 min

1. Row 100m
2. 12 burpees
3. 10 Standing Dumbbell military presses
4. 10 kettle bell swings

Excellent luck! Remember the goal is to total as many cycles wilean the given time frame. Always aim to defeat your preceding score!

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