FIVE CIRCUIT WORKOUTS - Rise Above Strength · Complete kettlebell snatches on one side for 15 seconds, rest 15 seconds and go to the other side. You should use a kettlebell that

RiseAboveStrength.com DougFioranelli.com © 2011

FIVE CIRCUIT WORKOUTS


DISCLAIMER The information found in this manual is for educational purposes only; people reading this manual should realize that there is risk involved with any type of physical activity and they should contact their physician before initiating the program. Anyone who is about to partake in the program mentioned in this manual should be aware that any of the exercises mentioned could be potentially dangerous if not performed correctly. Doug Fioranelli assumes no liability for injury; this is solely an educational manual to guide those individuals who are healthy and proficient enough to handle the demands of this program.

INTRODUCTION The following circuits are programs designed for your own personal development. Without a personal assessment, I cannot design a program to target your individual athletic needs for the entire week or season. However, these circuits are great for building ones overall conditioning because they use a variety of planes of movements utilizing your entire body. Please do not over think them. I recommend adding one to your weekly workout or replacing one of your cardio routines. Also, I am not necessarily concerned with the weight you use but rather your technique; so let that be your measuring stick at all times. If a weight is too heavy to move safely, swallow your pride and move to a weight you can do cleanly and successfully.

Don’t have all of the equipment? Swap it out for what you do have. Does a certain movement irritate a joint or muscle? Change it to another movement, which you can perform safely and comfortably. Can’t go for the allotted time? Change it to make it doable yet challenging.

As always, make sure you are properly warmed up before starting the circuit. The most important thing is that you get better and have fun!

Enough with the preaching, let’s get started.


Circuit 1 Descending Time-Increasing Strength

Part 1 Main Exercises

Double Kettlebell Burpies D.Bell Rear Delt. Flyes Swiss Ball Knee Tucks Kettlebell 2-Arm Swings TRX/Blast Strap Body Rows Tire Flip Work Intervals: Round 1 60 seconds Round 2 45 seconds Round 3 30 seconds Rest Between Exercises: 15-20 seconds Rounds: Perform All 3 Rest between Rounds: 1-3 Min

Part 2 Main Exercises

Double Kettlebell Clean and Press D.Bell Pullover Ball Plank with Arm Only Rollout Kettlebell Alternating Swings Pull or Chin Ups Alternating Tire Sledgehammer Strikes Work Intervals: Round 1 60seconds Round 2 45 seconds Round 3 30 seconds Rest Between Exercises: 15-20 seconds Rounds: Perform All 3 Rest between Rounds: 1-3 Min


Circuit 2 Bodyweight and Kettlebells

Part 1 Bodyweight Circuit

Squats Push Ups Planks Work Intervals: Round 1 15seconds Round 2 20 seconds Round 3 30 seconds Rest Between Exercises: None Rounds: Perform All 3 Rest Between Rounds: 1 Min

Part 2 Kettlebell Long Cycle

Single Kettlebell Clean and Press Rep Ladder: Start with 1-Rep each side, rest and then move to 2-Reps each side until you complete 5-Reps on each side.

Rest Between Reps: 15-20 seconds Rounds: 1 Time

Part 3 Kettlebell Snatch

Single Kettlebell Snatch Complete kettlebell snatches on one side for 15 seconds, rest 15 seconds and go to the other side. You should use a kettlebell that you can complete 6-8 reps with. Completion of each arm is considered one round.

Work Intervals: 15 seconds Rest Between Rounds: 15 seconds Rounds: 10-20


Circuit 3 Kettlebell In-Between

Main Exercises

Sand Bag Good Morning D.Bell Alternating Chest Press Alternating Lunge with Medicine Ball overhead Press Core Blaster Bar Rotation Bar Inverted Body Row TRX/Blast Strap Push Ups Alternating Tire Sledgehammer Strikes Jump Rope *After each main exercise complete the kettlebell swing of your choice.

Work Interval: 45 seconds Rest Between Exercises: 15-20 seconds Rounds: 1-3 Times Rest between Rounds: 2-5 Min


Circuit 4 Double Exercise Circuit

Part 1 Kettlebell Round

Exercise 1 Exercise 2 2-Arm Squat 2x[1-Arm Squat] 2-Arm Overhead Press 2x[1-Arm Overhead Press] 2-Arm Thruster (SquatàPress) 2x[1-Arm Thruster] *Complete Exercise 2 on both sides

Work Interval: 30 seconds Rest Between Exercises: 15 seconds Rounds: 3 Times Rest between Rounds: 1-2 Min

Part 2

Exercise 1 Exercise 2 Wheel Rollout (Straight) Wheel Rollout (Side-Side) D.Bell Chest Flyes Alternating Chest Flyes Step Ups Other Leg Single Arm Kettlebell Swing Other Side Single TRX/Blast Strap Rows Other Side Double Arm Battle Rope Alternating Arm Battle Rope Work Interval: 30 seconds Rest Between Exercises: 15 seconds Rounds: 3 Times Rest between Rounds: 1-2 Min


Circuit 5 Double and Single Arm Kettlebell Circuit The ALL Kettlebell Circuit Round 1 Goblet Squat 2-Arm Push Press 2-Arm Swing Round 2 (Upon completion, repeat on the other side)

Single Arm Squat

Single Arm Push Press

1-Arm Swing

Round 3 Goblet Alternating Reverse Lunge

Push Ups on the Kettlebell

Alternating Swings

Round 4 (Upon completion, repeat on the other side)

Single Leg RDL

Single Arm Row

1-Arm Snatch

Work Interval: 30 seconds Rest Between Exercises: 15 seconds Rounds: 1-3 Times Rest between Rounds: 1-2 Min

This might be one of my favorite circuit, so simple to do and very effective. If you want to see this circuit in action you can check it out on my YouTube .

I hope you enjoyed these and use them in your 2012 training sessions. Thanks again to your commitment to fitness and for your support for Rise Above Performance Training.

Documents

FIVE CIRCUIT WORKOUTS - Rise Above Strength · Complete kettlebell snatches on one side for 15 seconds, rest 15 seconds and go to the other side. You should use a kettlebell that