Full body circuit training is one of the best ways to burn fat, build strength, and build endurance, without spending hours training. Enough time is spent perfecting your skills that spending all day in the gym is not fun, and more importantly not necessary.
Start this workout with a 5 minute warm up, either a light jog, some jumping jacks, shadow boxing, just something to get the body warmed up. All the rounds are about 5 minutes in length. So as far as equipment goes all you will need is a stop watch, and a keg. This workout can be done in any field with a soccer goal and bleachers. Please refer to the video below to better understand some of the exercises.
ROUND 1
Bleacher Push-ups - Drop down like you would do regular push-ups, except you will do them with one are and one leg elevated one row up on the bleachers. Do about 60%-75% of your max reps.
Over Jump Squats-For this you will use an empty beer keg. You can use a sand bag, or anything you have that has some weight to it. Hold the keg over your head squat nice and deep then explode up and jump keeping the keg over your head. Try to get 20 reps.
Bleacher Push-ups - Drop down like you would do regular push-ups, except you will do them with one are and one leg elevated one row up on the bleachers. Do about 60%-75% of your max reps. This time just put the opposite side on the elevated bleacher row.
8 Count Body Builders - Placing the keg on the ground kick your feet out and do a push-up, stand up, clean and press the keg, then finish with an overhead squat and repeat. Do a set of about 15-20.
Keg Push Press and Toss - Hold the keg chest level then press and toss it in front of you. Run up to the keg, drop down do a push-up, then clean, press and toss the keg, run up to the keg and repeat. Do this for about 45 seconds.
Walking Lunge - Holding the keg over your head or rest it on your shoulders, and lunge out the remaining time till 5 minutes.
ROUND 2
Pull-ups, Keg Squats, and Push-up Superset Pyramid - This round is done like so. 1 pull-up then 2 squats then 3 push-ups, 4 pull-ups, 5 squats, 6 push-ups,7 pull-ups, 8 squats, 9 push-ups, 10 pull-ups. Once you get to 10 then go back down to 1. Go from each exercise without rest, when you get to 1 do squats till the time is reaches 5 minutes. If you go over 5 minutes try to get the round workout done with in the 5 minutes.
ROUND 3
50,40,30,20,10/Push-up, Squat, Bent Row - This round is reverse pyramid round. You will do 50 push-ups, right into 50 bodyweight squats, right into 50 bent rows using the keg. Without rest do 40 push-ups, 40 bodyweight squats, 40 bent rows. Do this whole superset without rest till you get to 10 of each.
If you would like to do 4 or 5 rounds, just repeat round 1 for round 4 and round 2 for round 5. Finish with 2 minutes for your core, don’t forget to stretch and hydrate. Leave any questions in the comment box below. Have fun!
