Circuit/Strength Training

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Strength:
3 sets / 15 reps varied grip pull ups
3 sets / 40 reps feet elevated push ups
3 sets / 20 reps unassisted sit ups
3 sets / 20 reps dips

Circuit: repeat for 30min
10 pull ups
30 jumping jacks
12 dips
10 floor wipers
15 push ups
30 mt climbers
8 (each side) "T" rotations with 5lb db in each hand
8 each side - low to high chop w/10lb weight - alternate figure "8's"
10 burpees

 

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Thursday

BAS RUTTEN ALL ROUND WORKOUT - 28min

give it all you got and you will be tired
incorporates boxing, push ups, abs, legs, and cardio

 

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Friday

30min - Strength Yoga

actually was dripping sweat about 20min in

 

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Sunday

1 mile jogging

some plyometrics b4 bp with bimmerpilot

100 swings during bp

ran around hard during bp chasing balls

 

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Monday

5 x 15 Various Grip Pull Ups
5 x 40 Elevated Feet Push Ups
5 x 20 Unassisted Sit Ups
5 x 20 Dips

Circuit x 4
30 - Jumping Jacks or 10 Burpes
6 (each side) - Low to High 10lb Med Ball chops
5 - 10lb Sledge Hammer Overhead Swings
6 (each side) - 10lb Sledge Hammer Tire Strikes (lateral)
10 - Overhead 10lb Sledge Hammer Tire Strikes
10 - Tire Broad Jumps
2 min - Heavy Bag Boxing

 

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Tuesday

Bas Rutten again...

 

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Thursday

5 x 15 Various Grip Pull Ups
5 x 40 Elevated Feet Push Ups
5 x 20 Unassisted Sit Ups
5 x 20 Dips

Yoga 40 min

 

[whogotz]

show off - j/k nice variety - imo

 

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show off - j/k nice variety - imo

I hate running (got a small stress fracture in right foot after academy)
doing circuits is a lot more enjoyable

took a few days off for various reasons and was fat!

Wednesday

4 x 15 Various Grip Pull Ups
4 x 40 Elevated Feet Push Ups
4 x 20 Unassisted Sit Ups
4 x 20 Dips

30 min
Nasty Kettlebell Circuit

 

[RP24]

I agree with ya.
(Not trying to highjack your thread)
I quit jogging and did circuits similar to yours. I got most of my workouts off a crossfit based website. 3 days of body weight and kettlebell workouts mixed in with 2 days of heavy lifts. After just 1 month, all my lifts went way up and went for a jog and felt like I could run forever. I was surprised at how much the circuit workouts helped my endurance.

 

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Friday

Circuit x 4
6 (each side) - Low to High 10lb Med Ball chops
5 - 10lb Sledge Hammer Overhead Swings
6 (each side) - 10lb Sledge Hammer Tire Strikes (lateral)
10 - Overhead 10lb Sledge Hammer Tire Strikes
10 - Tire Broad Jumps
2 min - Heavy Bag Boxing

 

[ball go far]

I agree with ya.
(Not trying to highjack your thread)
I quit jogging and did circuits similar to yours. I got most of my workouts off a crossfit based website. 3 days of body weight and kettlebell workouts mixed in with 2 days of heavy lifts. After just 1 month, all my lifts went way up and went for a jog and felt like I could run forever. I was surprised at how much the circuit workouts helped my endurance.

This is kinda like a bp thread...comment welcome. I dont think (for me) that regular weights and lifting give the body what it needs. Functional strength that includes major and minor muscle groups working together make a person a more explosive. Not to mention the endurance of circuits that make you gas and work hard.

 

[tap2284]

This is kinda like a bp thread...comment welcome. I dont think (for me) that regular weights and lifting give the body what it needs. Functional strength that includes major and minor muscle groups working together make a person a more explosive. Not to mention the endurance of circuits that make you gas and work hard.

I agree with you that isolated movements don't work as well as multi-joint or compound movements. Just don't forget about weights for the program.

Just cause you are gassed doesn't mean you are working hard remember.

If the program works, stick with it..... Just don't forget it is possible in the future to add weights, even isolated movements, to increase strength where you might be lacking. Accessory lifts are great for overall strength

 

[ball go far]

I agree with you that isolated movements don't work as well as multi-joint or compound movements. Just don't forget about weights for the program.

Just cause you are gassed doesn't mean you are working hard remember.

If the program works, stick with it..... Just don't forget it is possible in the future to add weights, even isolated movements, to increase strength where you might be lacking. Accessory lifts are great for overall strength

i will be adding in weight training days that will be followed by a yoga/stretching session. deadlifts and other great basics lifts

 

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Monday
been a lil lazy ass lately, time to kick it back into gear

30min hi intensity heavy weight kettle circuit.

going to mix in some gym time tomorrow and do some power strength lifts

 

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Tuesday (no gym just living room arse kickery)

each exercise 45 seconds - rest 15 seconds - the start from beginning - 3 total sets

30lb KB swing to over head extension
deep squat jumps knees to chest
spiderman push ups (knee to elbow then switch)
30lb explosive kKB rows (alternate hand at top of row)
30lb KB squat and press
30lb KB wood chopper left
30lb KB wood chopper right
alternating reverse lunge to knee strike
plank body saws
floor wiper to extension vertically

 

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Monday
3 sets max rep incline push ups (56 - 53 - 48)
30 min Bas Rutten all round workout

Tuesday
4 sets max rep pull/chin ups (20 - 19 - 17 - 15)
30 min kettlebell circuit w/abs

Wed
25 min slog w/1 lap speed intervals

Thursday
4 sets mixed push ups (1"from ground hold for 10 sec then 1/2way 10 sec hold and 10sec to bottom 10sec to top)
3 sets of 30 jumping jacks, mixed push ups, 15 sit ups, 40 flutter kicks, 15 burpees