SUPER CARDIO BODYWEIGHT GRAPPLING CIRCUIT

I haven't posted in a while but I've been staying busy teaching, and training. However the question that keeps coming up is "What do I do to keep my cardio and strength up when I'm not in the gym?" So I came up with this little doozy :-D


ENJOY

FEEL THE FAT BURN IN NO TIME!!! (Circuit Madness)

Howdy, Hey, Hi

Just sitting around on the weekend going over some exercise ideas and decided it was WAAAAY past time for a new workout post. So here it is!
:-D

Here's 4 incredibly easy, INCREDIBLY powerful workout circuits for transforming your body and BOOSTING your endurance. The great thing about it is the saleability. You can go heavy on some exercises lighter on others, switch the pushups if you get tired, or use a higher or lower box for the other exercises. The Big thing is how it works your ENTIRE BODY QUICKLY AND EFFECTIVELY.

HAVE FUN!!!

Make sure you get loose/warmed up first. Here's one of my favorite warmups I take my athletes to stretch out and warm up the back, core, shoulders, and legs.

Stability Ball warmup
SB Hip circles x20 each direction
http://www.youtube.com/watch?v=VWxCpJNeNZg
SB toe touches x10
http://www.youtube.com/watch?v=31BOLt0Xb-E
Sb bridges x15
http://www.youtube.com/watch?v=WXGRdHQbTmI
Sb Russian twist x10
http://www.youtube.com/watch?v=Qs1WzB2ZjGU
Sb toe touches x10
Sb hip circles x20 each way

30 Seconds per exercise, 90 second – 2 minute break, 2-4 times through each circuit

CIRCUIT 1
KB Deck squat
http://www.youtube.com/watch?v=qCnKPZPib_0
Parallel pullup
http://www.youtube.com/watch?v=YM4t4eDIIfY
Judo pushup
http://www.youtube.com/watch?v=mitioUG5iQY
2 handed Swings Kettlebell or Dumbbell
http://www.youtube.com/watch?v=VtINXsECbQ8

CIRCUIT 2
Box jumps (jump up onto a box and down again as fast as possible height is up to you but keep it safe but challenging go for at least 15 per set)
T-pushup with a kick
http://www.youtube.com/watch?v=t_fwP--f00k
Step ups and Press or High Step up
Dips

CIRCUIT 3
SB Hamstring curl
http://www.youtube.com/watch?v=_k8TGJfenEE
SB Pike
http://www.youtube.com/watch?v=BjogkdQ3JVU
SB pushup
SB wall squat

CIRCUIT 4
Mountain climber
http://www.youtube.com/watch?v=OlveKUFwEZk
Windshield wiper
http://www.youtube.com/watch?v=hnAk863BRP8
Judo pushups
Burpees
http://www.youtube.com/watch?v=ZMoE97A0pm8

Yours in Health,

Dave Carter
Coach/Personal Trainer
Dynamic Concepts
Real Solutions To Real Problems

http://www.DC-Athlete.com
Facebook: www.facebook.com/dave1.carter
Youtube: www.youtube.com/davefights
Twitter: www.twitter.com/Dave_trains

The 20 minute workout

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED