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Old 08-07-2007, 06:55 AM   #1
David Armstrong
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Any ideas in constructing some circuits (core ,upper, lower)

Generally:

Is it a good idea to train all 3 on the same day?
What's the ideal number of exercises per circuit?
Reps and frequency - does 15 per exercise sound good?

What works for you?

Tried this one earlier:

Upper/Core/Lower
3 rounds of following

Standard Press-Up x 15
V-Ups x 15
Walking Lunges x 20
30 sec rest

Wide Press-Up x 15
Chinnies x 15
BW Squat x 30
30 sec rest

Basketball Press-Up x 15
Bicycle Kick x 20
Side Lungesx 20
30 sec rest


Finisher
1 min plank
Push-Ups to failure

How's that look for a first try?
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Old 08-07-2007, 12:20 PM   #2
Gorm Laursen
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In my experience, if you define the numbers yourself, you're subconsciently trying to spare yourself. Therefore either double the reps or the rounds!

Otherwise it looks ok. There isn't a magic bullet so just use this template over and over, shifting the content as soon as you begin to feel confident ;)

Finishing note: you know your circuit is working when you start to feel a sligth panic half way through. That's your body's response to the unpleasantness. Unpleasant = fit!
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Old 08-07-2007, 12:25 PM   #3
Gant Grimes
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Gorm, I'm the exact opposite. I can only finish half the workouts I design for myself (as rx'd). Maybe I'm slow, but I start putting stuff on paper and think "sure, that sounds cool..." That's usually the part I regret.
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Old 08-07-2007, 01:29 PM   #4
Steven Low
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What exactly are your goals?

If you don't have any, making up a conditioning routine is useless.

I would also suggest reading (w/f safe):
http://www.bodyweighttraining.org/fo...opic.php?t=794
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Old 08-07-2007, 01:33 PM   #5
Brad Davis
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I don't know if there is scientific backing for it, but I like to have at least one exercise requiring explosiveness in the circuit. Burpees, med ball slams, laterally jumping over the med ball, etc.
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Old 08-07-2007, 05:33 PM   #6
David Armstrong
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Good advice so far, just a few more questions.

Ok, let's say I'm looking for a mix of exercises to use in a circuit, training for different types of strength (endurance, explosive, power, maximal etc).

How would they be split up into:

Upper
Lower
Core
(Using BodyWeigth and DB's)


Should different strength types (eg, power and endurance) be trained in the same session or on the same day? Does it make much of a difference?

Generally, should I be aiming for minimal rest (30sec) or longer (1min) between rounds?

Lastly, could someone throw up a sample BW and DB upper-body circuit incorporating 2-3 types of strength work? For ideas more than anything else.}

Or am I just over-complicating the whole thing?

(Message edited by Meangadhmór on August 07, 2007)
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Old 08-07-2007, 06:52 PM   #7
Brad Davis
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You could benefit from reading Enamait's Never Gymless. He lists numerous workouts like you're after and gives some guidelines for workout and program creation.
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Old 08-07-2007, 07:46 PM   #8
W. Geoffrey Miller
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I'll second that. If you're really into bodyweight training, spend the $25 and purchase "Never Gymless". It's a solid investment into the realm of bodyweight training and you won't regret the purchase. There is a lot of junk out there on the market for ridiculous prices - Ross Enamait's material is definitely not that. And his customer service is second-to-none.

As mentioned, it covers everything from nutrition to program creation and everything in-between.

http://www.rosstraining.com/nevergymless.html (Safe link)

:biggrinthumb:

(Message edited by geo on August 07, 2007)

(Message edited by geo on August 07, 2007)
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Old 08-07-2007, 08:23 PM   #9
Kevin McKay
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Check out these
wfs
http://www.simplefit.org/workout.html
http://www.simplefit.org/workout2.html
http://www.simplefit.org/workout3.html
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Old 08-07-2007, 10:27 PM   #10
Trevor Thompson
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Hmmm i could give you an example of how i do a workout, on Monday this is what i did :

No rest in between (just enough to catch a breath...10-15 seconds or so)

pre-workout warmup
pullup ladder 1,2,3,4,5,6,7,8,9 = 45 pullups no kip

50x situps
10x pullups (no kip)
50x perfect pushup

40x 20lb ball slam
10x close grip pullups (no kip)
40x triangle pushups

40x 4-count flutter kicks
10x wider pullups (no kip)
40x wide pushups chest to ground

40x leg lever
10x chin-up (no kip)
40x medium pushups (slow motion)

50x floor wiper (holding 100lb barbell)
10x pullup (very fast kip)
20x clapping pushup

20x leg raises (L's while holding the bar)
3x Skin the cat stretch/movement on a bar

5k run (6 min. mile pace)
2k of swimming
So a full upper body-ish workout can totally be done, with some other stuff for fun...why not?

Oh, my friends jokingly call me the MASOCHIST like from the movie BIG WEDNESDAY for a reason.



(Message edited by trevorthompson on August 08, 2007)
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