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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