Upper-body circuit – conditioning and endurance
10 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Start easy, then gradually increase your pace to prepare your body for the circuit without creating excessive fatigue.
3 minutes - 4 minutes
Alternate legs through a comfortable range of motion to prepare for the circuit's unilateral movements.
8 - 10 Repetitions
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Keep your body braced and maintain clean repetitions. Once you can complete 20 repetitions on every round, progress to a slightly harder variation before returning to the lower end of the range. Read more Read less
Keep your body braced and maintain clean repetitions. Once you can complete 20 repetitions on every round, progress to a slightly harder variation before returning to the lower end of the range.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Round
4: 12 - 20 Repetitions
Chain without rest
Keep your core braced and adjust the body angle to maintain proper technique. Once you can complete 15 repetitions on every round, move to a slightly more horizontal body position before returning to the lower end of the range. Read more Read less
Keep your core braced and adjust the body angle to maintain proper technique. Once you can complete 15 repetitions on every round, move to a slightly more horizontal body position before returning to the lower end of the range.
Round
1: 12 - 15 Repetitions
Round
2: 12 - 15 Repetitions
Round
3: 12 - 15 Repetitions
Round
4: 12 - 15 Repetitions
Chain without rest
Keep your elbows stable and avoid using torso momentum. Choose a load that allows clean repetitions across every round; once you can complete 15 repetitions, slightly increase the resistance and restart near 12 repetitions. Read more Read less
Keep your elbows stable and avoid using torso momentum. Choose a load that allows clean repetitions across every round; once you can complete 15 repetitions, slightly increase the resistance and restart near 12 repetitions.
Round
1: 12 - 15 Repetitions
Round
2: 12 - 15 Repetitions
Round
3: 12 - 15 Repetitions
Round
4: 12 - 15 Repetitions
Chain without rest
Keep your elbows fixed and your shoulders down. Choose a load you can sustain across every round; once you can complete 15 repetitions, slightly increase the resistance and restart near 12 repetitions. Read more Read less
Keep your elbows fixed and your shoulders down. Choose a load you can sustain across every round; once you can complete 15 repetitions, slightly increase the resistance and restart near 12 repetitions.
Round
1: 12 - 15 Repetitions
Round
2: 12 - 15 Repetitions
Round
3: 12 - 15 Repetitions
Round
4: 12 - 15 Repetitions
Chain without rest
Maintain a steady pace rather than sprinting. Progress from 30 toward 45 seconds first; once you can complete 45 seconds comfortably, slightly increase the pace or range of motion and restart near 30 seconds. Read more Read less
Maintain a steady pace rather than sprinting. Progress from 30 toward 45 seconds first; once you can complete 45 seconds comfortably, slightly increase the pace or range of motion and restart near 30 seconds.
Round
1: 30 seconds - 45 seconds
Rest time : 1 minute
Round
2: 30 seconds - 45 seconds
Rest time : 1 minute
Round
3: 30 seconds - 45 seconds
Rest time : 1 minute
Round
4: 30 seconds - 45 seconds
Rest time : 2 minutes
1 minute rest between each round
Repeat 4 times
2 minutes rest
Standard
Main
Control your pelvis and avoid using momentum. Once you can complete 15 repetitions, slightly increase the range of motion before returning to the lower end of the range. Read more Read less
Control your pelvis and avoid using momentum. Once you can complete 15 repetitions, slightly increase the range of motion before returning to the lower end of the range.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Rest time : 45 seconds
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Standard
Cool-down
Walk at an easy pace to lower your heart rate after the circuit.
2 minutes - 3 minutes
Hold the position on each side without pain after the leg work.
30 seconds - 45 seconds
This workout is part of a complete program.
View program