Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Archive for Bonus circuits

Bonus Circuit – X2

NEEDED EQUIPMENT:  Box or something to jump on

CIRCUIT #1
2 Box Jumps
4 Burpees
6 Squat Jumps
8 Push-ups
10 Air Squats
X2 (or until exhausted)
Advertisements

Bonus circuit – finish me off please

You want to end strong and totally exhaust your body? Really?  Ok then, here you go!

NEEDED EQUIPMENT – None, just space to run or a treadmill

CIRCUIT #1
Sprint 100 yards
3 Burpees
10 – each side – Slaloms
10 – each side – Split Squat Jumps
10 Push-ups
X3
 

Bonus Circuit – Medicine Ball Slamming

This bonus circuit requires you find a cement area and have a good slamming Medicine Ball (do not ruin your homemade, sandfilled, basketball version!).

CIRCUIT #1
3 Burpees
30 Medicine Ball Slams
X3
 
CIRCUIT #2
5 – each side – Medicine Ball Slams (slam to your left, then right, etc)
5 Medicine Ball Get-up Stand-up Slams
X2

Bonus circuit – Pull-up bar

Do a minimal of 2 rounds, but challenge yourself.

NEEDED EQUIPMENT – Pull-up bar

CIRCUIT #1
2 Pull-ups
Hindu Push-ups
8 Knees to Elbows
16 Push-ups
32 Scissor Kicks

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
 
 

Bonus circuit – the log roll

This is another challenging bonus circuit in case your workout just wasn’t enough. The key here is to not stop until the entire circuit is done. You go from the planks to the Push-ups without stopping.

BONUS CIRCUIT
20 seconds Side Plank (right side)
10 Push-ups
20 seconds Side Plank (left side)
30 Leg Raises
20 seconds Side Plank (right side)
10 Push-ups
20 seconds Side Plank (left side)
30 Leg Raises
rest
repeat as needed.

Bonus circuit – Bear Walk

This is a challenging bonus circuit if your shoulders aren’t overly fatigued. Simply find a place with stairs (I prefer 4 to 10 flights). Then, start at the top and Bear Walk down to the bottom. That’s it. It may be a little intimidating at first, but if you go slow, you will see you will have complete control and are not seconds from tumbling down. You may be surprised at all the muscles you will be engaging!

BONUS CIRCUIT
Bear Walk down 4 to 10 flights
%d bloggers like this: