Completing the Second Circuit
Another addition to full-body circuit training. Like the first one, be sure to record your times, weights, and reps so you can increase the difficulty on your next workout. I would recommend this be done 2-3 times a week, but that’s up to you and what you want to accomplish in fitness!
The idea behind this kind of workout has a beginning section to increase overall power and strength; the second section aims to increase muscular endurance and raise the intensity; and the third section is just to break you down and physically exhaust you.
|1. Incline Bench Press||4-6|
|2. T-Bar rows||4-6|
|3. Hammer Curls||4-6|
|4. Rope Tricep Cable Extensions||4-6|
|5. 1-at-a-time Chest Press*||8-10|
|6. Flat-bar Bent Over Rows||8-10|
|7. Over head Extensions||8-10|
|8. Twisting Curls||8-10|
|9. Military Press||8-10|
|10. Sumo Squats||12-15|
|11. Upright Rows||10-12|
|12. Straights with Weights**||18-20|
|13. Push-ups feet on core ball||50|
|14. Lat Pulldowns||50|
|15. Super Cleans***||20-25|
|16. Plank-Push-up Holds****||2 minutes|
|17. Front Calf Curls*****||25-30|
|18. Box Jumps||15|
*The 1-at-a-time method used here is where you hold the weights fully extended, and lower one arm down and back up completing 1 rep for that arm, then doing the other arm. It engages the core, but it engages the chest in a more intense way because the pectoral muscles have to be working to support the fully extended arm.
**Straights with weights is a term I coined. You hold the dumbbells at your hips, and (1 at a time) curl it to your shoulder, extend out the weight at shoulder height (like a straight punch), bring it back to the shoulder, and let it down to your waist.
***Start with a clean and snatch, do a shoulder press-lowering behind the head, a full squat, another shoulder press-lowering to the front, then lowering down to the ground. That’s 1 rep. These are hard to explain, so I’m going to work on making a video for it to better explain it. So, keep an eye out for that!
****Hold the peak of the push up position for 10 seconds, then lower yourself to the bottom position for 10 seconds; keep changing positions every 10 seconds until the 2 minutes are up.
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