Sunday, March 10, 2013

Panther Fall Weight Circuit

The college I went to's mascot was the panthers, hence the name.
You want a full body circuit for the gym? This has got to be one of the hardest, and tiring. We used to do this workout once a month when I ran track in college and its long, hard and guaranteed to make you sore. It normally takes me 1.5-2 hours to complete the whole workout, but it can be made shorter depending how many times you choose to go through the two circuits. Complete with minimal rest time between exercises, your 'rest' should be the 25 reps of core, try and choose a different exercise each time. Some of the core exercises I like to use are: plank, side plank, double crunches, scissors, straight leg raises, ABC abs, swissball situps, swissball pike, swissball side crunches, bicycles plus anything else I can think of at the time. Youll be exhausted after youre done with the workout but its great to do if youre going to have a few days where you wont be able to exercise because this just targets everything.

25 reps of a core exercise in between each exercise

  • ·         10 clean
  • ·         10 squat
  • ·         10 DB bench
  • ·         10 lunge
  • Repeat this circuit 2-3 times before moving onto the second circuit

25 reps of core exercise between each exercise

  • ·         10 pullups
  • ·         10 upright rows
  • ·         10 row
  • ·         10 swissball hamstrings
  • ·         10 military press
  • ·         10 kettlebell swings (you can use a dumbbell if you dont have a KB)
  • ·         10 prone hip extension
  • ·         10 tricep dips
  • ·         10 bicep curls
  • Repeat this circuit 2-3 times 

No comments:

Post a Comment