This conditioning circuit takes you through a variety of cardio and strength training exercises that move to maximise your calorie burn. The circuit within this article includes 5 exercises on rotation for 15 minutes that targets your core, quadriceps, thighs along with also upper body. This circuit is an example of a typical workout I partake in.
Precautions
Get a doctor's clearance if you have any medical conditions or injuries.
If you're a beginner or haven't been exercising consistently for at least 2-3 months, start with the beginner/intermediate version of this circuit.
Equipment Needed
A chair (for the dips), a small stool ( for the Toe Taps) and a mat.
The initiative involves the shortening and condensing of exercises into very short time periods to maximise levels of intensity and burn. All plans designed under this initiative are created to last 15 minutes.
The Plan:
• 5 exercises repeated 3 times ( 3 sets)
• Each exercise has 1-minute worth of work within it
• The ratio of work to rest is at the discretion of the plan user
I would advise to start at 35 seconds of exercise followed by a 25 second rest within the minute (The Beginner/ Intermediate circuit) before then building it up. (The instructions on how to do all the exercises is included within the respective hyperlinks)
Circuit
The commando full body Jack is essentially a core exercise in the shape of planking with the added benefits of plyometrics due to the jump. Your core will be worked largely due to the plank position you take up as well as also the change in levels your arms take up, the horizontal jumping jack to finish works your quads and calves in your lower half and your bicep and triceps in your upper half. Burpees are usually a fan favourite as they move to work both the upper and lower half of the body through key calisthenic compound exercises in the shape of both the Press up and the Squat. The basic Press Up moves to work your chest, shoulders, triceps, back, abs and the bodyweight Squat moves to work the Quadriceps, Calves and Hamstrings.
Toe Taps follow this exercise, this can be conducted with any piece of apparatus you are able to put your leg on such as a ball or bench. This exercise moves to work your quadriceps, hamstrings, glutes hip flexors and calves. The exercise that follows are the Dips. This really requires any chair able to sustain your weight. The Dips primarily move to increase muscle hypertrophy in your triceps ; the chest is also positively impacted upon by this exercise. The concluding exercise is the Sprinter Sit-Up which involves interchanging leg movement paired with a sprint style raise of opposing arms (to legs) this exercise does heavily strengthen your core, lower back and obliques.