Glocky45's 8 week Conditioning Circuit And Run Program.
http://www.mediafire.com/?sow25nytrc1l5gw
Sorry its taken so long to post I've been working on this for everyone! If you DON'T understand the names of the Workouts here they are..
Kick in junk
5 rounds no breaks
20 Pullups
30 Pushups
40 Situps
50 Squats.
Crazy 8
3 rounds no breaks
60 Side straddle hops
20 spider-man Pushups
20 walking lunges
20 mountain climbers
60sec's wall squat
60 sec's Plank.
Thick smoke
5 rounds
60 Sec's break between circuits.
20 PU
20 SU
30 FLUTTERKICKS [4 COUNT]
20 WIDE PU
25 SCUBA KICKS
25 SU
50 SQUATS
25 HIGH KNEES.
Thick smoke
4 Rounds
25PU
32SU
35Flutterkicks
25 Wide PU
30 Scuba kicks
32SU
63 Squats
30 High knees
Shoulders
90sec's break after 3 sets of one exercise
DB side raise 3x12 (15-20% of bw)
DB front raise 3x12 (15-20% of bw)
seated DB press 3x12 (25% of bw)
Incline situps 3x50
Easy Smoke
No breaks
100 pullups
200 PU
300 Squats.
The Abfidel
3 rounds
60sec's break between circuits
50 crunches
25 supine bicycle
50 SU
25 flutterkicks (4 count)
25 Reverse crunches
25 Leg raises
25 Scuba kicks
25 SU
25 Side crunches
25 hello dollys
20 side crunches.
Recover WO
1 round
30 slow squats
30 lunges per leg
30 side step leg lunge
35 PU
25 Side straddle hops
45 sec's Inclined plank
25 crunches
30 SU
15 AB Plank saw.
Burp and Barf
5 rounds
No breaks
10 burpees
20 Lunges
25 Squats
25 Yard sprint.
The Countdown
10 to 1 Pullups
10 to 1 Elevated P.U.
10 to 1 Medicine ball slams
Example: 10/10/10, no break 9/9/9, until 1/1/1.
500 Circuit
(less than 27 mins)
50 Prisoner Squats
50 PU
25 Jumps
25 BW Leg curls
50 Stability ball jack knifes
50 step ups
25 Pullups
50 Lunges
50 Squats
25 Chin ups.
Pyramid
1 Pullup, 2 pullups, 3 pullups, 4 pullups ect ect until max, then back down to 1
2 PU ,3 PU, ,4 PU ,5 PU ect ect until max, then back down to 1
Then 30 mins Crosstrain.
