My High Intensity Circuit
You’ve probably heard of High Intensity Training.
Usually it’s, pardon the language “Balls to the Wall” with your effort level on every set. Usually it’s a set or two of each exercise for one particular body part. Can be a low as one set. Starting with a heavy enough weight do up to but no more than eight reps with strict form. Slow controlled movement without bouncing the weight or cheating any. At full contraction pause a full second then “squeeze” the contracted muscle. Finish that rep by lowering weight back to start position over a 4 to 5 second period. Without rest continue to rest of the reps to momentary muscle fatigue. That’s a set.
But what we are going to do is a high intensity circuit. This will be five to six different exercises with little to no rest between sets. Moderate weight with reps in the ten to twelve range. Can also be done for determined time frame like twenty seconds of continuous set then twenty seconds of each additional exercise.
As mentioned we will choose five different exercise, preferably as many full body as possible. Do one set of each exercise, one after the other. If at all possible go from one set to the next without rest. After the last set rest for one minute, no more than a minute and a half. Then do the circuit over for a total of five sets.
This ought to get your juices flowing. It will definitely speed up your metabolism and burn that fat like crazy.
Here’s our Circuit:
- Pull-Ups to fatigue
- Front Squats - 12 reps or for 20 sec.
- Thrusters -12 reps or for 20 sec.
- Dumbbell Lunges Alternating in Place - 12 reps or for 20 sec.
- Renegade Rows - 12 reps or for 20 sec.
Rest for a minute to a minute and a half, do four more circuits. Your done for the day and I bet you have to crawl to the locker room. A word of advice if this all new and or it’s your first time working out period or in awhile, go light on the poundage. Start with just the empty barbell and ten pound dumbbells.
Here’s video examples of the newer exercises to you:
THRUSTERS
RENEGADE ROWS
FRONT SQUATS
For Pull-Ups and Lunges go to this previous post for video example: “Your Core Exercises”.
Hit the Circuit!
James Bolduc
MrPowerFitness