SIXPACK FINISHERS • Alain Gonzalez

PHYSIQUE BURN 4 MINUTE CIRCUITS ALAIN GONZALEZ

HOW TO PERFORM PHYSIQUE BURN CIRCUITS

Each Physique Burn Circuit is made up of six different exercises. Perform each exercise, back to back, with little to no rest in between them. Once you’ve completed all six exercises, that’s 1 circuit.

3 FORMS OF PROGRESSIONLINEAR PROGRESSION: If your conditioning needs improving, then simply perform as many circuits as you can in one session. The goal of your next Physique Burn Circuit session is to perform at least 1 more circuit than before.

DENSITY: Select a total number of circuits you’d like to aim for. Time yourself to see how long it takes to complete them. The goal of your next Physique Burn Circuit session is simple, perform the same number of circuits, in less time.

METABOLIC OVERLOAD: With Metabolic Overload Training™, you’re going to really push yourself. Set a timer for 4 minutes and perform a given circuit as many times as possible in that time-frame. The goal of your next Physique Burn Circuit session is to perform more circuits in the same 4 minutes.

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PHYSIQUE BURN 4 MINUTE CIRCUITS ALAIN GONZALEZ

PHYS

IQUE

BUR

NCI

RCUI

T 1

EXERCISE REPSSpiderman Push Ups 10Speed Skaters 20T - Push Ups 10X-Body Mountain Climbers 20High Knees 20

PHYS

IQUE

BUR

NCI

RCUI

T 2

EXERCISE REPSBurpees 10Push Ups 15Jumping Lunges 10Speed Skis 20Mountain Climbers 20Jump Squats 10

PHYS

IQUE

BUR

NCI

RCUI

T 3

EXERCISE REPSPush Ups 20Half Burpees 15Mountain Climbers 20Jump Squats 10X-Body Mountain Climbers 20Burpees 10

PHYS

IQUE

BUR

NCI

RCUI

T 4

EXERCISE REPST - Push Ups 10Horizontal Jumping Jacks 20Spiderman Push Ups 10Jumping Lunges 10Jumping Jacks 30 Speed Skis 20

PHYSIQUE BURN 4 MINUTE CIRCUITS ALAIN GONZALEZ

CREATE YOUR OWN PHYSIQUE BURN CIRCUITS

Choose 4-6 exercise from the list below.

Push Ups T – Push Ups Spiderman Push Ups Jumping Lunges

Jump Squats Jumping Jacks Mountain Climbers X-Body Mountain Climbers

High Knees Speed Skaters Speed Skis Horizontal Jumping Jacks

Burpees Half Burpees Quick Feet

Choose the number of reps for each exercise.

REPS 5-20 (or more)

Get Started!

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