BADASS STRENGTH CIRCUITS
in under 12 mins.
Strength circuits are BADASS. They can be as simple or complex as you like and they can be designed to achieve just about anything. I love them for conditioning, functional fitness & strength and building a lean powerful physique.
This quick read will give you the basic tools to think for yourself and put together a simple BADASS strength circuit designed for you..
step 1. your focus... ask yourself what is the focus of this hiit session.
Is it to finish the shoulders off from the shoulder workout you just completed.
Have you only got 20 mins to train and need to hit the whole body?
Do you need to lose some stubborn body fat off those legs?
Maybe it's none of the above, maybe you just like the feeling of being strong and powerful whilst your lunges feel like they are bleeding...
either way just give your workout a focus.
Generally I like to do an upper body circuit followed by lower body or 2 full body hitting some of my weaknesses.
step 2. you need to pick 4 exercises.
Now that you've given your BADASS strength circuit a focus... pick 4 exercises that are going to do the job. If you want to target your legs and ass don't choose shoulder press and bicep curls... use your head.
Exercise 1. Compound + Weighted
Pick something compound and usually something that can be weighted, examples: Squats, Bench Press, Pull Ups, KB Swings, Weighted Dips or Lunges - Just keep the inline with your focus.
Exercise 2. Compound + Weighted
Pick another compound exercise that is going to work the opposite muscle groups to those being used in Ex. 1. Examples:
If Ex. 1 is bench press do some sort of back exercise, pull ups or rows are a good option.
If Ex. 1 is Squats do a deadlift or KB swing of some kind.. working the hamstrings.. you get the picture.
Exercise 3. Plyometric/Conditioning
Ok this is the fun part. Pick a big bold movement or something that you know is going to challenge you. My favourites here: Weighted sled push or drag, sprints, box jumps, broad jumps, battle ropes, bear crawls, rowing machine, bike, clapping push ups, mountain climbers, jump squats or split lunges....
Hopefully this has given you some ideas. You can go wrong with any of the above.
Exercise 4. Body Weight (Usually Abs) or an Extra
Here you have a choice - you can pick something body weight that is a weakness... I like to add in some extra abs here. Hanging leg raises, crunches, sit ups, lying leg raises, Russian twists, planks are all good options.
If abs arn't something you need to work on select a push up variation, inverted row, squat, walking lunge, pull ups, bicep curls, side raises, oh tricep extension, split squat etc.
step 3. timings + progression
Week 1. Base
4 Rounds
30 Seconds on each exercise
15 seconds off between exercises
90 seconds rest at end of the round
Week 2. Stress
4 Rounds
30 Seconds on each exercise
15 seconds off between exercises
60 seconds rest at end of the round
Week 3. Shock
5 Rounds
45 Seconds on each exercise
15 seconds off between exercises
90 seconds rest at end of the round
Week 4. Peak
3 Rounds
45 Seconds on each exercise
15 seconds off between exercises
60 seconds rest at end of the round