Circuits

No Excuses Workout

First Round
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Pushups x 60 seconds

Second Round
Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Pushups x 45 seconds

Third Round
Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Pushups x 30 seconds

Fourth Round
Burpees x 15 seconds
Pull-ups x 15 seconds
Squats x 15 seconds
Pushups x 15 seconds

When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds.

If you become stuck with an exercise, rest briefly and do your best to continue. If you run out of gas on the pull-up bar, try to hang from the bar for the remaining time, rather than simply sitting down to rest.

rosstraining.com

if pull ups is too hard get them to do jump ropes or something.

 

100 rope turns (as fast as you can)
10 burpees
10 push ups
10 medicine ball slams

repeat 10 times with no rest.

 

1.3x25 press ups
2.3x25 sit ups
3.3x25 squat thrusts
4.3x25 shoulder press
5.3x25 sit ups
6.3x15 burpees
7.3x25 leg raises
8.3x25 step ups

 

sprint 200 meters
15 burpees
15 push ups

rest 30 seconds to 1 minute and repeat 8 times

___________________________________________________

burpees 30 secs
star jumps/jumping jacks 30 secs
jump rope 30 secs (sprint)
intense shadow boxing 30 secs

rest 30 seconds and repeat for a total number of 6 times

_______________________________________________________________

10 burpees
10 push ups
10 tuck jumps
10 sit ups

repeat as many times as possible in 20 minutes.

 

I did this one a while ago:

400 meters run (200 forwards, 100 sideways, 100 backwards)
30 pushups
40 crunches
20 dips
10 tire flips
3 minutes shadow box

Repeat as many times as you like. I did this at an old factory, old tires and stuff everywhere and no one to see me shadowboxing.

 

what if i want to do it 50 times?

 

Then by all means do so you ****ing ****.

 

Wrong side of the bed this morning RDJ?

 

Not at all mate

 

wont i be overtraining?

 

You probably would but that's not my problem is it.

 

Punch punch punch, repeat... :good

 

10 push ups
10 sit ups
10 squats
10 star jumps
10 burpees
10 crunches

and then work down to 1 for example the next circuit will be

9 push ups
9 sit ups
9 squats
9 star jumps
9 burpees
9 crunches

 

100 skipping reps
10 push ups
10 sit ups
10 squats
10 star jumps
10 burpees
10 crunches

and then work down to 2 for example the next circuit will be

skipping 80 reps.
8 push ups
8 sit ups
8 squats
8 star jumps
8 burpees
8 crunches

Very similar to above post with skipping added.