Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Bonus Circuit – follow the leader

This bonus circuit is great when one person leads (you can take turns if you want).  If you are alone, simply pick a specific time such as 10 or 15 seconds for each exercise.

Depending on how you feel after your workout, you may tailor this bonus circuit. For example, if you chest is shot from doing too many Push-ups in the workout, spend more time on legs.

Essentially I rotate back and forth through related exercises and yell out the next exercise so the whole group changes when I do. I pick exercises in a sort of random order to keep it interesting. Sometimes I’ll do an exercise for 2 or 3 seconds just for fun.

LEGS:
Alternate betweeen each exercise (about 10 to 15 seconds each) in any order.
Stutter Steps, Slaloms, Sprawls, Squat Jumps, Lunge Walks, Lateral Bounds, Side Lunges
 
STOMACH, CHEST, and CORE:
Alternate betweeen each exercise (about 10 to 15 seconds each) in any order.
V-Sit Twists, Rowboats, Leg Raises, Scissor Kicks, V-Sit, Push-ups, Twist Push-ups, Front Bridge, Side Bridge
 
 
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