The workout my cardiologist would approve of…

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.


4 responses to this post.

  1. Don’t you love that book??? LOL! I love mine…definately has many more exercises than I would ever think of, that’s for sure! Swiss ball jack knives happen to be in my workout right now….definately have gotten much better over time!

    Great job on your workouts…you truly are a pro!



  2. I’m not so sure about that Pro comment but thank you just the same!

    I woke up this morning thinking that I would flip the Chair Dips and the Sumo Squats, and in turn flip the Calf Raises and the SB pullovers, that should balance the routine better. I
    m going to give it another go this afternoon.

    I get bored with doing the same circuits too long, so many places I have read where mixing things up, keeping your body guessing is very advantageous.

    Hey, my spec’s were in range and my body hurt a little the next morning, win, win!

    Keep kicking the guy’s butts! Be Well.



    • Posted by TNT Man on October 24, 2010 at 12:40 PM

      It is time to start taking the course to become a Personal Trainer – you are well on your way. Great workout.

      TNT Man


  3. Not so sure I’m ready for that TNT, think I’ll just continue to use myself as a guinea pig!
    If anyone here should be doing some personal training, it’s you.



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