Monday 16 August 2010: STRENGTH-ENDURANCE CIRCUIT

New Workout
What Do We Call It?
 
Perform 10 rounds of the following circuit in twenty minutes:
  • A set of Push-ups supersetted with a set of Sit-ups
  • A set of Squats
Perform the Push-up/Sit-up combo at the beginning of one minute; rest until the beginning of the next minute. Perform the Squats at the beginning of the second minute; rest until the beginning of the next minute. Repeat.
 
Select numbers of Push-ups, Sit-ups, and Squats that you can complete ten sets of in this fashion, allowing a brief rest period after the Push-ups/Sit-ups and Squats.
 
For example, an Advanced trainee's workout might look like this:
  • 15 Push-ups + 25 Sit-ups (45 seconds work, then rest 15 seconds)
    Minutes 1, 3, 5, 7, 9, 11, 13, 15, 17, 19
  • 20-40 Squats (45 seconds work, then rest 15 seconds)
    Minutes 2, 4, 6, 8, 10, 12, 14, , 16, 18, 20
Intermediate and Basic trainees should substitute Knee or Countertop Push-ups, Crunches, and Half-Squats as necessary and perform a lower number of reps during the workout.
 
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2 comments:

Anonymous said...

The Woody Strode Workout:

http://www.transformetrics.com/forum/showthread.php?t=329

scott

Thumb said...

nice, I need to concentrate on this and doing more cardio exercises