Hellfire Circuit Training 1

circuittrainingI like to do workouts like this a couple of times per week. Gives a little bit of everything, and the 45 minutes goes by fast. There are a few “scheduled” break times in the workout, but if you find that you are running out of gas during the workout, jog in place until you are ready to jump back in.

Here’s the line-up for Hellfire Circuit Training Workout 1:

Mobility Work:

:30 Ankle Rolls (right side)

:30 Ankle Rolls (left side)

:30 Bridge/Typewriter

:30 Neck Tilts or Neck Rotations

:30 Shoulder Circles

Warm Up:

:30 Jog

:30 Jump Rope (simulated)

:30 Speed Skater

:30 Log Jumps

:30 Butt Kicks

Bodyweight:

:30 Chin Ups

:30 Push Ups

:30 Chin Ups

:30 Plyo Push Ups

  • Power Move = 1 minute static hold at top position of chin up.

Followed by :30 rest

Strength #1:

:30 Dumbbell or Kettlebell Deadlift (right side)

:30 DB or KB Deadlift (left side)

:30 Two Handed Swings

:30 DB or KB One Arm Row (r)

:30 DB or KB One Arm Row (l)

Strength #2:

:30 Incline DB Press

:30 Incline DB Flye

:30 Jog

:30 Incline DB Press

:30 Incline DB Flye

Abs #1:

:30 Guard Crunches (with 100 lb heavy bag)

:30 Static hold at 45 degrees with punches

:30 Guard Crunches (with 100 lb heavy bag)

:30 Static hold at 30 degrees with punches

  • Power Move = 1 minute floor presses with 100 lb heavy bag

Followed by :30 rest

Double End Bag:

:30 jabs

:30 crosses

:30 jab/cross

:30 jab/cross/hook

:30 jab/cross/hook/uppercut

Body Work on bag:

:30 Knees (right side)

:30 Knees (left side)

:30 Low Leg Kick (right side)

:30 Low Leg Kick (left side)

:30 Left to body / Chop (right side)

Agility Work:

:30 Burpee Plank Jacks

:30 Floor Sprints (mountain climbers)

:30 Single Leg Jump Rope

:30 Duck & Roll / 1-2

  • Power Move = 1 minute push kick to 100 lb heavy bag (unchained), go for distance

Followed by :30 rest

Abs #2:

:30 Rollouts

:30 Medicine Ball Twists (Russian Twists)

:30 V-Ups

:30 High Plank

:30 Low Plank

Repeat Circuit 3x, then:

  • Power Move = :30 power knees (right), :30 power knees (left)

Followed by :30 rest

Foam Roll:

1 minute IT Band (right side)

1 minute IT Band (left side)

1 minute Back

1 minute Weighted Incline Chest Stretch (6 second holds)

Or just do regular chest stretch

Cool down/Stretching

Spend 3 to 4 minutes total of a favorite stretching routine.

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