Warmup: single leg calf raise-2x10/10; KB pullover double crunch; KB swings-40kg x 15
20 minute AMRAP
A1: see-saw military press-6,6,6,6,6 (30 total reps per side)
A2: pullups-5,5,5,5,5 (25 total reps)
A3: kettlebell swings-10,10,10,10,10 (50 total reps)
After the 20 minute AMRAP circuit, I rested about 2-3 minutes and did...
B1: incline DB curls-12,8,6
Total Time (excluding warmup) = 29 minutes
These big 3 strength circuits are super efficient.
To clarify, a big 3 strength circuit is when you select 3, compound exercises — a push, a pull, and a leg exercise — and rotate through these exercises for 20-30 minutes, resting as much or as little as you wish.
You can accumulate a lot of volume while getting a nice mix of strength, muscle, and conditioning done in a short amount of time.
I followed up the 20 minute circuit with 3 sets of bicep curls.
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