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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