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Do 3 Sets of This Circuit, With 1 To 2 Minutes' Rest Between Sets. Intermediate

The document describes a stepup circuit, monkey bar/pullup circuit, and cardio-interval finisher. The stepup circuit consists of knee-drive stepups, elevated single-leg squats, and elevated oblique pushups done for 3 sets with 1-2 minutes rest. The monkey bar/pullup circuit includes window wipers, hanging around the world, traveling, and diagonal single-leg long jumps done for 3 sets with 1-2 minutes rest. The cardio-interval finisher consists of long-jump burpees, plyo lunges, and lateral-tuck jumps with punches done for 30 seconds each in 3 sets with 20 seconds rest.

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Amit Tiwari
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23 views

Do 3 Sets of This Circuit, With 1 To 2 Minutes' Rest Between Sets. Intermediate

The document describes a stepup circuit, monkey bar/pullup circuit, and cardio-interval finisher. The stepup circuit consists of knee-drive stepups, elevated single-leg squats, and elevated oblique pushups done for 3 sets with 1-2 minutes rest. The monkey bar/pullup circuit includes window wipers, hanging around the world, traveling, and diagonal single-leg long jumps done for 3 sets with 1-2 minutes rest. The cardio-interval finisher consists of long-jump burpees, plyo lunges, and lateral-tuck jumps with punches done for 30 seconds each in 3 sets with 20 seconds rest.

Uploaded by

Amit Tiwari
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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KNEE-DRIVE STEPUP

ELEVATED SINGLE-LEG SQUAT

ELEVATED OBLIQUE PUSHUP

Do 3 sets of this circuit, with 1 to 2 minutes’ rest between sets.

NOTE: Do either 1a or 1b, depending on level. Or start with the advanced move until fatigued, then move to
intermediate.

1a: WINDOW WIPER (ADVANCED)


STEPUP CIRCUIT

Do 3 sets, with 1 to 2 minutes’ rest between sets.

1. KNEE-DRIVE STEPUP

Facing a box or step, stand with legs shoulder-width apart. In one fluid motion, step left foot onto box and drive right
knee into the air. Land on right leg first, then step down to return to start. Do 12 reps on left foot, then switch sides.

2. ELEVATED SINGLE-LEG SQUAT

Stand sideways atop a box, with left foot close to edge and right leg just hanging over. Keeping torso tall, hands
together and close to chest, squat on your left leg until right heel touches the ground, depending on box height. Press
through left heel to return to start. Perform 8 to 12 reps on the left side, then switch sides.

3. ELEVATED OBLIQUE PUSHUP

Start in an inverted pushup position with feet atop a box, hands on the ground. Draw left knee toward left elbow, do a
pushup, then re- turn foot to bench. Switch sides. Perform 12 to 20 reps.

MONKEY BAR / PULLUP CIRCUIT

Do 3 sets of this circuit, with 1 to 2 minutes’ rest between sets.

NOTE: Do either 1a or 1b, depending on level. Or start with the advanced move until fatigued, then move to
intermediate.

1a: WINDOW WIPER (ADVANCED)

Hang from the bar in a neutral position, then pull up until arms are at a 90-degree angle. Push hips forward and high
so torso is parallel to the ground and raise your legs so your feet are pointed at the sky. Keep feet together and rotate
hips left until they are parallel to ground, back to center, and right until they are parallel to ground, for one rep. Do 8 to
12 reps.

1b: HANGING AROUND THE WORLD (INTERMEDIATE)

Hang from the bar in a neutral position. Keeping your legs together and straight, activate hips and rotate legs in one
large circle, clockwise, then reverse and rotate legs counterclockwise for 1 rep. Do 8 to 12 reps.

2: TRAVELER OR GRIP SWITCH

If you are on monkey bars, travel down and back, skipping rungs periodically. If you’re on a pullup bar, travel side to
side, switching hand positions and grip, minimizing swinging. Travel for 30 to 60 seconds, depending on length of rig
and fatigue.

3: DIAGONAL SINGLE-LEG LONG JUMP

On a flat stretch, stand on right leg. Jump forward diagonally on right foot only, keeping left foot off the ground; 12
reps. Turn around and jump forward diagonally on left foot only, keeping right foot off the ground, for 1 rep. Do 12
reps
CARDIO-INTERVAL FINISHER

Do each move for 30 seconds. Complete 3 sets of this circuit, with 20 seconds rest between sets.

1: LONG-JUMP BURPEE

Start with feet hip-width apart.Drop hips into a shallow squat and, pushing off with both feet, propel forward as far as
you can, landing on both feet with knees soft. Immediately drop hands to ground in front of you, kick feet back into a
plank, do a pushup, kick feet forward between and just behind hands, and rise to start.

2: PLYO LUNGE

Start in a lunge, right foot forward, right knee at a 90-degree angle, left leg back, with left knee hovering above
ground. Activate glutes and explode up through the right heel, using the left foot for bal- ance. Switch leg positions
midair, landing with left foot forward and right foot back in a lunge. Continue exploding and switching legs.

3: LATERAL-TUCK JUMP WITH A PUNCH

Start with feet hip-width apart. Drop hips into a shallow squat and, pushing upward with both feet, jump high and to
the left, tucking legs and pulling knees toward chest, punching fists out at the top of the jump. Land to the left of
starting position. Then reverse, jumping to right. If you’re in wet grass and it’s slippery, jump and land in the same
spot.

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