Operation "Chuck Over" - Workout Circuit
TARGET MUSCLES:
Full body
MISSION REQUIREMENTS:
Prowler, plyo box, kettlebell, dumbbells and either a heavy medicine ball or some form of punch bag.
TAKE AIM:
Warm-up on the for 5-10 mins with a some of the exercises you are going to perform but with low to no weight. Set up the circuit so there is plenty of room. Just 4 stations today! Prowler needs 20kg-40kg of weight adding on, dumbbells need to be ready to use on the plyo box (I used just 10kg each arm), kettlebell (go heavy... I used 32kg) and finally for myself I used a large sparing bag (both awkward and heavy) for punchbag suplex throws!
PUNCHBAG SUPLEX THROWS?
Very simply straddle a large/heavy punch bag or medicine ball, squat down and clean up and over one shoulder. Repeat but over the other shoulder. Each shoulder suplex is 1-rep! Simple... it is... but it uses a vast amount of muscles throughout both the upper and lower body and is also awkward to move and breathe on, so prepare to fight off the lactic acid. But on the plus side you feel you where meant for the WWE!
PUNCHBAG SUPLEX THROWS?
Very simply straddle a large/heavy punch bag or medicine ball, squat down and clean up and over one shoulder. Repeat but over the other shoulder. Each shoulder suplex is 1-rep! Simple... it is... but it uses a vast amount of muscles throughout both the upper and lower body and is also awkward to move and breathe on, so prepare to fight off the lactic acid. But on the plus side you feel you where meant for the WWE!
FIRE:
The "Chuck Over"circuit consists of 4-exercises performed for as many rounds as possible in 24-minutes! Rest when required... and you will require rest at some point!
The circuit is as follows:
1. PROWLER LOW AND HIGH PUSH WITH 4OKG - 2 LENGTHS (THERE AND BACK)
2. KETTLEBELL SWINGS (32KG) X 10 REPS
3. PUNCHBAG SUPLEX THROWS X 10 REPS (ALTERNATE SHOULDER)
4. PLYO BOX ALTERNATE STEP UPS WITH DUMBBELLS AND SHOULDER AND ALTERNATE SINGLE PRESS AT TOP X 10 REPS
REPEAT OR REST #HELLYEAH
The circuit is as follows:
1. PROWLER LOW AND HIGH PUSH WITH 4OKG - 2 LENGTHS (THERE AND BACK)
2. KETTLEBELL SWINGS (32KG) X 10 REPS
3. PUNCHBAG SUPLEX THROWS X 10 REPS (ALTERNATE SHOULDER)
4. PLYO BOX ALTERNATE STEP UPS WITH DUMBBELLS AND SHOULDER AND ALTERNATE SINGLE PRESS AT TOP X 10 REPS
REPEAT OR REST #HELLYEAH
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