Fufu's circuit whore thread

[fufu]

I'm starting circuit training for conditioning work...list some ideas for me or anyone else who is interested in making up a circuit program!

I already have a bunch of ideas but of course I'd like to hear others. Anything from certain exercises, bunching exercises in supersets, rest intervals, tips, or what have you. I would list what I already have but I'm too damn tired at the moment so I'll post them later.

I except to wake up to some cool stuff damn it!

[fufu]

I am severely dissapointed.

[P-funk]

DB swings
jumping jacks
burpees
push ups
plank
mountain climbers
jump rope
crunches

how is that?

[fUnc17]

http://www.strengthcats.com/ZEhard-c...ittraining.htm

By Zach Even – Esh

look for his videos on youtube

http://youtube.com/watch?v=14xSncy2R84

[Focus]

Originally Posted by fufu

I am severely dissapointed.

hahahhaha

I like what P-Funk listed. And, I like P-Funk. And, I like lists.
Anyways in all seriousness, I've been doing that sort of conditioning work lately, but since I've been on break I've become a lazy piece of shit once again.

I got some great ideas from Ross Enamit, site Rosstraining.com I believe. Great site there with lots of free information on nifty little calithenic workouts.

Some of the things I did were:
Body weight squats x 20
Continue to lunges, walk down a hall then back... I didn't even use weights.
Continue to burpees, also known as 8-count-bodybuilders. Awesome movement.
I'd do something like that twice. It sort of replaced my leg routine as I don't lift that many weights anymore, but I really enjoy it. Considerable increase in strength endurance, balance and coordination... something I didn't know I was so bad at until I began these workouts.

An upper body calithenic workout I liked doing was combining push movements along with abs. Ab movements mainly for "break periods" between pushups and such, but of course it's not like an actual break.
Pushups x 1/2 max
Continue into situps x 20
Pushups x 1/2 max
Continue into 30 seconds of flutter kicks
Body weight dips on a bench
Continue into leg lifts x 20
What you can do from here is anything. Sometimes I throw in another "break" period by getting up into jumping jacks for 60 seconds, and then into another circuit. A far more intense calithenic workout would be to go high knees... holding you arms straight out and pumping the knees nice and high got me going real good, real fast. Here's a list continuation of P-Funk's ideas.. probably obvious or already listed:

Pushups (close grip, wide grip, inclined)
Dips
Bodyweight overhead presses (takes practice to get up there, I havn't yet)
Lateral/front raises with small weights or no weight (circles, raises, static holds)
Pullups/chinups

Situps, crunches
Flutter kicks, leg lifts, leg kickouts (locking knees out then pull back to chest)
Bridge

Jumping Jacks
Bodyweight squats, static holds
Burpees
Sprints
High Knees
Jog in place (good "break")
High jumps
Lunges
Squat thrusts down the hall (jump say 10 times as far as possible)

[squanto]

Ive been doing this circuit-type workout and it's pretty fun. It consists of 3 exercises, one of which is a combination ofa few exercises. It's mostly bodyweight exercises, and is oriented toward dynamic effort strength.

The first one is:
Stand under a pullup bar. Get down in squat position and put your hands on the floor. Do a burpee, then clap pushup, reverse burpee, jump squat, pullup. That's one rep. I usually do 8-10.

Next, do Clean and press.

Next, do body rows.

5 sets of that will have you breathing heavy.

[fufu]

Thanks guys.

[fufu]

Cool stuff fUnc, I was planning on getting some sand bags.