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Exercises - Circuits
Core Circuit, Intermediate
3 continuous rounds of 10 reps each exercise
- FT Rollouts
- FT Plank Knee-Elbow (5/side)
- :20 Plank FLR (Perfect Pushup position on FT)
- Core Twists
Core Circuit, Advanced
3 continuous rounds of 10 reps each exercise
- Ankle-Bar or Ring Body Curls
- Ring Rollouts
- Ring Plank Knee-Elbow (10/side)
- Half-Moons (#25 Plate)
Push-Up Ladder
One set of each exercise, used in conjunction with circuit one of the Revolution workout
- 20 x Archer Pushups
- 20 x Ring Fly – Press
- 10 x Decline FT Pushups
- 20 x FT Crushers
- 10 x Ring Dips (Lock-off hold on last rep)
KB Complex
One minute of each exercise, continuous flow, 16KG Men, 8KG Women
- Left-Arm Swing
- Rt-Arm Swing
- Left-Arm Clean and Press
- Rt-Arm Clean and Press
- Slasher-Halo
- Left-Arm Lunge (Right Leg)
- Slasher-Halo
- Rt-Arm Lunge (Left Leg)
Barbell Complex
4 rounds, 6 reps of each exercise, continuous flow, Men 65-85#, increase weight by 5# every 6 weeks
- Deadlift
- Bent-Over Row
- Hang Clean
- Front Squat
- Push-Press
- Back Squat
- Push-Ups
