Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Rapid fire workout at home

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 after each round. 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.
 
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.
 
I used a Physioball and a Slosh Tube.  If you do not have one or the other, simply go back to that Exercise pageand find a section with a piece of equipment you do have. Pick similar movements and you are ready to go.
 
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  Slosh Tube Presses
10  Slosh Tube Get-up Stand-ups
10  Slosh Tube Twists 
10 Slosh Tube Squats
 
 
CIRCUIT #2
10 Squat Jumps
10 – each side – Side Bridge & Knee Tuck
10 Donkey Kicks
10 – each side – Spider Sprints
Do the above four exercises as fast as you can after each of the following exercises
 
10 Pull-ups
10 Knees to Elbows
10 Chin-ups
10 Toes to Bar 
 
 
CIRCUIT #3
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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