Complexes and circuits for conditioning

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Complexes and circuits for conditioning

Postby ollie on Mon Nov 02, 2009 12:48 pm

Since I injured my ankle I haven't done much in the way of CV stuff - I can use the x-trainer and rower but I find them so boring that I haven't really bothered.

Very keen to give some complexes/circuits a go on my off-days to improve my fitness and conditioning. Any recommendations? My gym has KBs (albeit not many).
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Re: Complexes and circuits for conditioning

Postby Rilla on Mon Nov 02, 2009 12:59 pm

Magic 50:
10 KB clean and press per arm
10 KB swings per arm
10 burpees
Repeat three times.

Start out light. ;)
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Re: Complexes and circuits for conditioning

Postby Richard on Mon Nov 02, 2009 1:52 pm

Speaking of kettlebells, I like single arm KB snatches for conditioning. Use a light kettlebell, say 16kg, decide you're going to do so many a minute with each arm, use a timer & do that for 10 minutes or so. Next time you do it, do one more rep each arm every minute.
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Re: Complexes and circuits for conditioning

Postby ollie on Mon Nov 02, 2009 1:56 pm

Thanks guys - keep 'em coming...
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Re: Complexes and circuits for conditioning

Postby Rilla on Mon Nov 02, 2009 2:00 pm

KBs are good for circuits imo as they're very easy to use for snatches/cleans etc.
Just take a small handfull of exercises and make a ciruit, you can either do both hands at a time, one hand at a time or just use one KB.
Heres a list of exercises I've used in the past:
Swings
Clean and press
Snatches
Jumps
Reverse lunges
Thrusters
Pushpresses
Front squats
That's all I can think of right now.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Complexes and circuits for conditioning

Postby Rab on Mon Nov 02, 2009 2:08 pm

I was thinking about this recently

Hows about settign up a bb with 20k a side and doing

Hang clean & press
BB Rows
SLDL
Power Cleans into Olly Front Squats
Pressups

probably 6 reps a piece would pe pretty hard if done fast and seamless. more for the pushups...20 i think?

Wee full body circuit that wont tax anything too much to hamper recovery etc.
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Re: Complexes and circuits for conditioning

Postby Alex on Mon Nov 02, 2009 2:09 pm

This was the last one that I used.

A1 - Burpee Pull Up (Rest 30): 8, 8, 8

B1 - Burpee With Hand Slap (Rest 30): 6, 6, 6

C1 - Burpee To Box Jump (Rest 30): 10, 10, 10

D1 - Walking Side Plank With Step Boxes (Rest 30): 8, 8, 8

E1 - Box Press Up To Box Dip (Rest 30): 8, 8, 8

F1 - Box Jump Narrow To Wide Stance (Rest 30): 10, 10, 10

G1 - Single Leg Squat With Box Touch (Rest 30): 10, 10, 10
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Re: Complexes and circuits for conditioning

Postby health4ni on Mon Nov 02, 2009 2:23 pm

Burpee Pull-Up that Alex uses is very good.

KB swings are great.

I don't dispute that KB snatches & clean & presses are good for CV fitness, but I really dislike the way they impact the wrist; even when done properly. I prefer to use DB cleans; much nicer. And no snatches except for a bar imo.

Skipping.

Hill Sprints <-- doesn't get any better imo.

There are loads more like.
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Re: Complexes and circuits for conditioning

Postby ollie on Mon Nov 02, 2009 2:25 pm

Cheers all - will give a lot of this a go. Agree that hill sprints are the mutt's nuts, but my ankle and a lack of hills mean they're out of the question at the moment :(
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Re: Complexes and circuits for conditioning

Postby Richard on Mon Nov 02, 2009 2:30 pm

If it weren't for your ankle I'd say skipping & the heavy bag is my favourite for conditioning at the moment, at least its fun.

Where's Bison? He should have something to say about circuits.
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Re: Complexes and circuits for conditioning

Postby Dtlv74 on Mon Nov 02, 2009 3:22 pm

Burpee-pullups sound like an awesome exercise - I absolutely MUST try those, lol! Want to try kettlebells at some point too.

I do a circuit of bodyweight and plyo exercises that I like -

Verticle jumps
Two foot butt kick jumps
Burpees
Squat thrusts
Push ups (hands wide and out to sides)
Push ups (hands tucked to body)
Scapula push ups
Handstand push ups against wall

The first two exercises put a degree of impact on the ankle though so may not be appropriate for you right now... but a few circuits of the above, using 8-15 reps each and as explosive as possible, is a beauty for upping cv fitness!
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