fit male bodybuilder exercising with metal machine in gymConditioning

MetCon – 31.07.21

fit male bodybuilder exercising with metal machine in gym
Photo by Andrea Piacquadio on

High Intensity Circuit Training

**Click on the exercise names for a video demo.

Warm up – 3 Rounds

10 Lunge Walk
3 Inchworm Push ups
5 Sit ups

**Practice Russian swings and Push press before starting the workout.

Workout –

Rounds for time –

Circuit #1

15 Russian Swings (Dumbbells / Kettlebells)
15 Sit ups
10 Dumbbell Push Press

Rest 5 mins

Circuit #2

10 Burpees
:30 sec Plank Hold

Rounds For Time (RFT)
Complete the specified number of rounds of exercises as fast as possible.
**Don’t forget to post your score in the comments section below!

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Russian Swings > Hip Thrust > Broad Jumps

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 2 RFT of each Circuit
Intermediate – 4 RFT of each Circuit
Advance – 6 RFT of each Circuit

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