20 Fat Burning, Age-

reducing Exercises that

don’t Suck

body weight

workoutsDo anywhere, anytime exercises.

Workout #1

▸ #1 Push Up

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Workout #1

▸ #1 Push Up▸ #2 Inverted Row

go here for a suspension trainer

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Workout #1

▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump

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Workout #1

▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump▸ #4 Body Weight Squat

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Workout #1

▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump▸ #4 Body Weight Squat▸ #5 Rock Carry

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Example Workout

▸ Push Up - 3 Sets of 15 reps▸ Inverted Row - 3 Sets of 8 reps▸ Broad Jump - 3 Sets of 5 sequentials jumps▸ Body Weight Squat - 3 Sets of 20 reps▸ Rock Carry - 3 Sets of 30 second carry

Example Workout #1

Workout #2

▸ #6 Dips

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Workout #2

▸ #6 Dips▸ #7 Negative Pull Up

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Workout #2

▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up

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Workout #2

▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up▸ #9 Lunge

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Workout #2

▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up▸ #9 Lunge▸ #10 Racked Carry

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workouts With

Basic equipmentSimple barbell, dumbbell & kettlebell exercises.

Workout #3

▸ #11 Barbell Overhead Press

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Workout #3

▸ #11 Barbell Overhead Press▸ #12 Bent Over Row

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Workout #3

▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift

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Workout #3

▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift▸ #14 Goblet Squat

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Workout #3

▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift▸ #14 Goblet Squat▸ #15 Suitcase Carry

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Example Workout

Example Workout #2

▸ Barbell Overhead Press - 75 lbs, 3 x 8 reps▸ Bent Over Row - 75 lbs, 3 x 8 reps▸ Deadlift - 100 lbs, 3 x 8 reps▸ Goblet Squat - 50 lbs, 3 x 10 reps▸ Suitcase Carry - 35 lbs, 3 x 40 yards

Workout #4

▸ #16 Kettlebell Overhead Press

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Workout #4

▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row

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Workout #4

▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up

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Workout #4

▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up▸ #19 Kettlebell Front Squat

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Workout #4

▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up▸ #19 Kettlebell Front Squat▸ #20 Farmer’s Walk

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circuits

There are many ways to implement circuit training so your workout possibilities are almost endless.

Circuit Type

1. Super Set

how to vary your circuit training

How to Do It

1. Exercise Pairing

Circuit Type

1. Super Set2. Sequential

how to vary your circuit training

How to Do It

1. Exercise Pairing2. Continuous Loop

Circuit Type

1. Super Set2. Sequential3. HIIT

how to vary your circuit training

How to Do It

1. Exercise Pairing2. Continuous Loop3. Time On/Time Off

Circuit Type

1. Super Set2. Sequential3. HIIT4. AMRAP

how to vary your circuit training

How to Do It

1. Exercise Pairing2. Continuous Loop3. Time On/Time Off4. Rep Total in Fixed Time

Example SuperSet

Set #1▸ Dips x 6 followed by Negative Pull Up x 3▸ Single Leg Get Up x 5 followed by Lunge x 8▸ Racked Carry x 40 yards

Repeat for sets 2 and 3

Superset Workout

Example Circuit

▸ Push Up 10 reps to▸ Inverted Row 8 reps to▸ Broad Jump x 5 jumps to▸ Body Weight Squat x 15 reps to▸ Rock Carry x 30 secs to rest

That’s set #1.Repeat for sets 2 and 3

Possible Circuit Workout

Example HIIT

Set a timer, 20 seconds on, 40 seconds off▸ Barbell Overhead Press - 20 secs, rest 40 ▸ Bent Over Row - 20 secs, rest 40▸ Deadlift - 20 secs, rest 40▸ Goblet Squat - 20 secs, rest 40▸ Suitcase Carry - 20 secs, rest 40

Continue back to top of circuit

Example HIIT Circuit

Example AMRAP

AMRAP (As Many Reps As Possible) counts sets & reps accomplished in a time interval.Set a timer to say 15 minutes and get as many as possible▸ Push Up -10 reps▸ Inverted Row - 8 reps▸ Broad Jump - x 5 jumps▸ Body Weight Squat - 15 reps▸ Rock Carry - 30 yards

Maybe last week you got 4 full sets plus through Squats in set 5. Today you shoot to beat that.

AMRAP Style Circuit

Thanks!

I am

Mark Fickler

Read my blog at Old Spartan Fitnessfacebook.com/oldspartan

@markfickler