Kemme Fitness

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Rapid-fire workout

This workout is designed to be intense! 

In fact, after we tested it out, my group wanted me to change the name to “death” or “extermination,” or something similar to that.  And when asked about it, Harvey told somebody, “Just imagine the 4 most evil circuits created in the darkest depths of hell.”

The first exercise in each “round” can be done slowly (some have to be for good form), but then the cycle of 4 exercises after that should be done in RAPID-FIRE succession.

You are allowed a little break to catch your breath. Those with better anaerobic capacity will be able to recover quicker and move onto the next round.  Finish all the rounds in the circuit and take a minute or two break before starting the next circuit. All circuits are run the same way, I just wanted the 4 “rapid-fire” exercises to rotate for variety.

I did not do links to all the exercises (too many). If there is 1 you don’t know, click on the Exercise page and look it up to see the video.

ONLY HAPPY NOTE:  JUST PICK 3 OF THE 4 CIRCUIT TO DO…choose wisely!

CIRCUIT #1
10 Push-ups
10 Air Squats
10 Quad Squats
2 Burpees
Do the above four exercises as fast as you can after each of the following exercises
 
10 – each side – Cable Punches
10 – each side – Cable Twists
10 – each side – Cable Lifts  
10 – each side – Cable Chops
10 – each side – Cable Side Plank & Row
 
CIRCUIT #2
10 Squat Jumps
10 Plyo Spiderman Push-ups
10 Split Squat Jumps
10 – each side – Spider Sprints
Do the above four exercises as fast as you can after each of the following exercises
 
2 – each side – Kettlebell Turkish Get-up
5 – each side – Kettlebell Pistons
10 – each side – Kettlebell Clean & Press
10 – each side – Kettlebell 1 Arm Suspended Press
20 – each side – Kettlebell 1 Hand Swing
30 Kettlebell Squats
 
 
CIRCUIT #3
10 Box Jumps
10 Donkey Kicks
10 – each side – Side Bridge & Knee Tuck
10 – each side – Scorpion Push-ups
Do the above four exercises as fast as you can after each of the following exercises
 
10 – each side – 1 Arm Dumbbell Thrusters
10 – each side – Dumbbell Floor Wipers
10 – each side – 1 Leg 1 Arm Dumbbell Romanian Deadlifts
10 – each side – Split Dumbbell Curl to Press
10 – each side – Dumbbell Standing Wipers
10 – each side – Lunge Twists
 
CIRCUIT #4
10 – each side – Mountain Climbers
5 Dips
10 Leg Raises
5 Frog Jumps
Do the above four exercises as fast as you can after each of the following exercises
 
1 minute Phyiosball Balance
10 Phyiosball Push-ups (feet on the ball)
10 – each side – Phyioball Lateral Roll
10 – each side – Phyiosball Russian Twist
1 minute Phyiosball Bridge (heels on the ball)
10 – each side – Phyiosball 1 Leg Knee Tuck
10 Phyiosball Mountain Climbers
10 – each side – Phyiosball 1 Leg Sit-ups
 
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1 Comment»

[…] the Deck of Cards workout. The Luck of the Draw is unique, where you draw exercises out of a hat. Rapid Fire and HIIT workouts are a slight twist on things as well.  Check out our At Home, At the Gym, or […]


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