Creating new bodyweight exercise circuits is a never-ending process. I try to never perform the same circuit twice so my body doesn’t adapt to the stress and load of the workout–and plateau. That’s why I am always on the lookout for fresh exercise circuit ideas.
In his two-part series Strength Training for Triathlon, IronGuides.net senior coach Steve Fluet includes examples of strength sessions for a triathlon training program. Although his selection of exercises is sport specific, they can be modified for inclusion in a general exercise circuit.
One is the “55” grind. Fluet suggests picking three exercises and working through the rotation of 10 reps with each exercise one right after the other, followed by 9 reps for each, then 8, then 7, and so forth. If it sounds rough, that’s because it is!
I would modify this circuit to include air squats, push-ups and burpees:
10 air squats, 10 push ups, and 10 burpees
9 air squats, 9 push ups, and 9 burpees
8 air squats, 8 push ups, and 8 burpees
7 air squats, 7 push ups, and 7 burpees
6 air squats, 6 push ups, and 6 burpees
5 air squats, 5 push ups, and 5 burpees
4 air squats, 4 push ups, and 4 burpees
3 air squats, 3 push ups, and 3 burpees
2 air squats, 2 push ups, and 2 burpees
1 air squats, 1 push ups, and 1 burpees
Fluet also includes a “Thruster” set that involves 100 – 200 reps. To perform a thruster, hold a dumbbell in each hand at shoulder level and perform a squat immediately followed by a shoulder press. Build in rest intervals as your fatigue level increases. The thruster is an excellent total-body exercise that works you core and hips, which aid stability and control.
Why does this matter to you? Because bodyweight exercise circuits are a great addition to your strength training routine. The best time to work them in are after rest days and prior to a weight training sessions. Bodyweight exercise circuits help build strength and endurance and burn tons of calories in the process. And remember to challenge yourself!