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.

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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.

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

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Look forward to hearing from you.

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