Circuits

Done one last night that was absolutely sickening. All you need is a Weighted Barbell (50% of your maximum overhead press) and yourself.

10 Burpees
10 Overhead Press
9 Burpees
9 Overhead Press
8 Burpees
8 Overhead Press
7 Burpees
7 Overhead Press
6 Burpees
6 Overhead Press
5 Burpees
5 Overhead Press
4 Burpees
4 Overhead Press
3 Burpees
3 Overhead Press
2 Burpees
2 Overhead Press
1 Burpees
1 Overhead Press

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heres afew i gave to The Predator

put boxers into 2 groups (or if just one just ignore the groups)

Group 1 start of in the middle of the gym, Group 2 run round the sides

Group 1 does exercises in the middle of the gym so at our club we do

Press ups - on medicine ball
Press ups - 1 arm on medicine ball
Press ups - other arm on medicine ball
Dips on benches

Sit ups with medicine ball
Crunches
Side sit ups
leg raises

squats
burpees
squat thrusts
squat jumps

you de each exercise for 1 min non stop then you immediatyl get up and run round gym for 1 min as other group does exercises then after 1 min you swap over until circuit is done.

another is 3 groups

the first group go to the bottom of the gym
the 2nd run up and down the gym with a medicine ball
the 3rd shadow box at the top of the gym

the exercises are the same as the first circuit and you just go

exercises
run
shadow box

continously until done

 

I like it :good