Tuesday 26 September 2006: B-CIRCUIT


Today's workout was created by Bryce Lane and is discussed in his excellent booklet Fitness Secrets of the Road Ninja. The formula is simple: a short range of motion squat jump followed by a full range of motion squat jump followed by a set of high tension bodyweight squats. I said simple, not easy. The specified repetitions for each level are merely guidelines. Adjust them as necessary.

Complete as many circuits as possible in twenty minutes. Remember to land lightly.


  • 12 Short range Squat Jumps
    (Short range of motion, i.e. Half-Squat - squat until your elbows touch your knees)
  • 12 Full range Squat Jumps
    (Jump from a full or three-quarter squat, a.k.a. star jump - squat and place your palms on the ground)
  • 20 High Tension BW Squats
    (E.g. Hindu, Deep Knee Bend, Sumo, etc.)


  • 6-9 Short range Squat Jumps
  • 6-9 Medium or Full range Squat Jumps
    (Jump from a half, three-quarter, or full squat depending on your ability)
  • 10 Bodyweight Squats

Trainees that are uncomfortable with or not conditioned for jumping exercises should perform the Basic circuit, even if they have previously completed Intermediate or Advanced workouts.


  • 5 Lunges each leg
    (Step forward with hands on hips. Bend your front leg to a 90 degree angle; your rear leg should be bent with the knee close to the ground.)
  • 5 Heel Raises
    (Stand with your feet slightly apart. Rise onto the balls of your feet and flex your calves.)
  • 5 Half-Squats

Post results to Comments.


jim said...

Three-quarter (9r/9r/15r) B-circuit: 3r

I haven't done these in a while, and they kicked my butt. I reckon getting out of bed tomorrow won't be easy.

Jim M

JME said...

6 rounds of the Advanced (Full B-circuit)

Last month I performed 8 rounds in 20 minutes, but I recently read Bryce's booklet and realized I wasn't dropping down far enough for the Short ROM jumps. The photos on the blog show the correct ROM.

Mark said...

24 rounds of the Basic

I wanted to have a go at the intermediate but when I go down into a full squat I feel a twinge at the back of my knee......I think I´m getting old!!!!