Tuesday 26 September 2006: B-CIRCUIT

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.


Advanced:

  • 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.)

Intermediate:

  • 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.

Basic:

  • 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.

3 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!!!!