This program offers unlimited workout variation.
Click on the circuit workouts and exercises to open the drop down menus.
You do not need to do every workout or exercise – I am simply giving you options.
Beginner to Intermediate Circuits
3 Rounds, Time Trial
If you do not have a Kettlebell this workout can actually be done with a dumbbell.
Perform the A superset 3 times (Females use 16kg), once completed move on to the B giant set (Females use 2*8kg), complete 3 times.
Core Workout #1
Sit-ups for 20 to 50 reps.
Use decline sit ups if possible.
Increasing the decline angle will make the exercise more difficult.
Leg Raises for 20 to 50 reps
Do it from lying on the floor if you don’t have a decline bench.
Core Workout #4
Wipers for 15 to 20ea
V Sit Ups or Knee Hugs , 20
Knee hugs are easier, but both work the same muscle group. I like to use knee hugs.
Just one set of 5 minutes. Only count the time spent in the L Sit, exclude any short rests you take.
Place a foot lightly on the floor for assistance. Or exclude the exercise completely if you are just too out of shape to perform it.
These workouts build high end levels of strength so you may perform circuits faster – the light weights will be easier. I recommend stretching during rest periods to make use of your time.
The exercises do not have to be performed in the order below.
It depends. For single sets of heavy lifting rest 2min to 3min e.g. heavy Deadlifts or Squats.
For super sets – rest about 45 sec after A1, then perform A2 and rest for a minute before repeating the super set.
Sets and Reps
Most of the weightlifting exercises will be in the 6 to 12 rep range.
2 to 4 sets per exercise.
2 Is fine too, if you put 100% effort in to those 2 sets per exercise. You definitely will still see results.
The intensity you workout with is what influences your results the most. The rep range and the sets you use means much less.
You may mix your pull up grips, so start with overhand (palms facing away) the first set and switch to palms facing toward you the second set.
Beginners will find palms toward the easiest because they lack strength in their back muscles and therefore rely on the biceps to complete the movement. Palms facing toward you variation uses more biceps.
– Alternate Lunges I commonly use 12 reps per side.
– Walking Lunges I will set a distance of about 30 meters and lunge with a weight there and back.
– Side Lunges are great for improving mobility and stretching out the groin. Build yourself up to performing this exercise with a heavier weight.
Short, sharp grand finales after your workouts circuit or strength workouts. Performed at max intensity.
There is a lot of running, rowing and swimming time records online to help you gauge your progress.
|Time Trial Run: 3km, 5km or 10km||- How fast can you do it?|
|Swimming: Learn to Swim! Review YouTube||- I swim for an hour and record the distance achieved|
|Skipping||- Progress toward being able to perform double unders|
4 rounds, 40kg, 6 reps each
Hang Clean or Power Clean
Shuttle Run 5m, 10m, 15m
On the minute for 15 minutes
– Medicine Ball Slams
– Sledge Hammer training
– Sled Dragging
– Tyre Flipping
– Prowler Pushing
Sand Bag Finisher
– Clean, Squat, Push Press
– Hang Cleans & Push Press w/ straps
– Pick Up + Place / Throw
You may substitute Strength Workouts to instead up-skill and practice your Power Clean and Jerk technique.