The Circuit


Pull-upsThis circuit can be done by anyone, at pretty much anytime, anywhere. Its great for GPP, fat loss, overall conditioning, and will benefit you in any sport you compete in. The circuit is intense, but short and effective.


Start with

* 5-10 burpees (you can do more or less depending on your fitness level)
* 25 Pushups
* 50 Bodyweight Squats
* 25 Leg Lifts or roman twist
* 5-10 Pullups (you can do more or less depending on your fitness level)

Rest for one minute and repeat for 3 more sets. A total of 4 sets

NOTE: If you don't have a pullup bar, then shadow box by doing 1-2 combos for 50 reps

Do 2-3 times a week, and progressively add more reps for all the excercises listed. This will make or break the routine. You must continue to shock your body into performing more work to see more gains. For example go from 10 burpees to 15-20 over the coarse of a few weeks. The key to the circuit is to be INTENSE! Keep your time and strive to break it each time.


You Might Also Like...




NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.



Matt Potak

Matt Potak is a wrestling and football coach at the high school level. He is also a personal fitness trainer in the St Augustine, Florida area. He can be reached at m_potak AT yahoo DOT com.



Like this? Check out :

The Step-up : a Real Squat Alternative?.

A possible addition to your leg training arsenal.

Muscle-Up Progressions.

Time for your first.

Stair Climbing.Continuing yesterday's step theme : When I was a kid my family would head over to Sydney's Royal Botanic Gardens quite often, which is a massive area containing trees to hide behind, hills to roll down etc. All great fun....
The Bodyweight Aficionado's Guide to Gear.

A few extras that can add a whole lot of possibilities.

Back To The Future : The Power Of Bodyweight Exercise.Mountain Climber (see video below).Adam takes a look at bodyweight circuit training, and suggests a number of superb moves to test out. Great read.
The Magic 50.Although there was a little more time spent with the heavy stuff this week, most of the workouts seemed to be of the bodyweight conditioning variety. Apart from Monday's deadlifts that is.


Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar - I love hearing how other people are training - get in touch. If you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.


Over to you. Leave a comment below, or send us a tweet :


blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.