Captdhd's Blog I'm On The Right Side Of The Turf!

I enjoy putting my own circuits together.

The schedule called for NROL FL1 B3, just did not feel like it. I wanted to shake it up somewhat so I opened Men’s Health BBOE and matched a few exercises. My goal was to combine a few moves that would target my arms and core. 

Using the NROL templates of 2 exercises, alternate sets, around 15 reps per set, with a minute rest between sets, this is what I came up with.

Warm up Circuit, Walk, Spreads, Leg Lifts,

Curls;          35/15     45/15    55/15                                                                                                        

Swiss Ball Jack Knives; BW/15 @ 3 sets.

Cable Pull Downs;                75/15   85/15       90/10                                                                

SBDecline Push Ups;             BW/20 BW/20     BW/20

Elevated Chair Dips         BW/15                BW/15     BW/15                                                      

Sumo Squats                       20/15   30/15       40/15

 SB Pull Overs                   35/15   45/15       55/15 

Calf Raises                       35/15   45/15       55/15

5 Minutes of walking, cool down, and stretch.

Stats; 54:40 min,  118 avg. heart rate,  145 Peak                   

The next time I do this routine I may shake up the middle of the circuit somewhat. Having the elevated chair dips follow the decline push ups didn’t allow enough rest between similar type of exercises. 

Certainly not the most intense circuit I have performed although it hit the spot.

I know my cardiologist would have no problem with this routine.