Full Body Weighted Cardio Circuit 1d

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Program Introduction:

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

INSTRUCTIONS: Perform the following exercises as one complete circuit. You can take about 30-60 secs rest between each exercise ONLY IF NEEDED! At the end of each CIRCUIT you may take a 60-90 secs rest. Repeat this for the number of sets listed below.

Amount of Weight: It is important for this that you use a weight that gets you to “controlled failure.” So basically that means by the time you get to the last rep, it should be a real challenge to complete and you shouldn’t be able to do any more than set on the program. At the same time, that rep is still performed with perfect form.

For video tutorials please see our exercise database.

Exercise Reps Sets Weight Tempo Rest
Barbell Front Squat Set 1 – 20r
Set 2 – 20r
Set 3 – 15r
Set 4 – 12r
4 Controlled Failure by the end of each set. The last rep should be a challenge to complete. Overall the weight will be moderate, and will increase w/ each set. Fast but controlled None
Plyometric Box Jumps All sets 20 reps 4 Bodyweight Fast as you can with perfect form None
Medicine Ball Clean Set 1 – 20r
Set 2 – 20r
Set 3 – 15r
Set 4 – 12r
4 Controlled Failure by the end of each set. The last rep should be a challenge to complete. Overall the weight will be moderate, and will increase w/ each set. Fast as you can with perfect form None
Renegade Rows Set 1 – 20r
Set 2 – 20r
Set 3 – 15r
Set 4 – 12r
4 Moderate to heavy dumbbells Controlled/Your Own Tempo None
Burpees All sets 20 reps 4 Bodyweight Fast None
Battle Rope Alternating Waves 30 seconds 4 Battle ropes Fast as you can with perfect form None
Landmine Thrusters Set 1 – 20r
Set 2 – 20r
Set 3 – 15r
Set 4 – 12r
4 Moderate to heavy weight, increase weight each set Explosive and fast None
Weighted Walking Lunges Walk about 10 steps in one direction, then return to start again. 4 Very heavy dumbbells or weight plates (25-45 lbs each) Your own pace 90 secs, then repeat the entire circuit from the top.

Cool Down: Finish with 5-7 minutes of light cardio and static stretching to help your muscles recover.

TERMS AND REFERENCE

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.