My "Bisquick" 45 minute circuit exercise
nosajjao
Posts: 428 Member
I call it "Bisquick" exercise because I usually feel like pancake batter at the end. The only 2 goals are to do all the exercises properly with good form and to complete it within 45 minutes. Anyone else do circuit style exercises like this? I do these more frequently because of the "full body" aspect of it.
(5 minutes dynamic warm-ups, leg/arm swings, etc.)
- Jog 1 lap for continued warm up (.4 miles at the gym I go to)
- 500 meters rowing machine (fast pace)
- 10 even-paced burpees on a 15kg sandbag with a clean & press & upward toss of the sandbag after each burpee
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 10 30lb padded-ball slams (overhead toss optional)
- 10 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 5 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls (forearm parallel with the ground, elbow tucked into side)
- Run 1 lap (race pace)
- 400 meters rowing machine (fast pace)
- 9 even-paced burpees on a 15kg sandbag with a clean & press & upward toss
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 9 30lb padded-ball slams (overhead toss optional)
- 9 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 4 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls
- Run 1 lap (race pace)
- 300 meters rowing machine (fast pace)
- 8 even-paced burpees on a 15kg sandbag with a clean & press & upward toss
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 8 30lb padded-ball slams (overhead toss optional)
- 8 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 3 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls
- Run 1 lap (race pace)
- Jog 1 lap (cool down)
- Check the time
- Thorough stretching for 15 minutes
(5 minutes dynamic warm-ups, leg/arm swings, etc.)
- Jog 1 lap for continued warm up (.4 miles at the gym I go to)
- 500 meters rowing machine (fast pace)
- 10 even-paced burpees on a 15kg sandbag with a clean & press & upward toss of the sandbag after each burpee
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 10 30lb padded-ball slams (overhead toss optional)
- 10 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 5 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls (forearm parallel with the ground, elbow tucked into side)
- Run 1 lap (race pace)
- 400 meters rowing machine (fast pace)
- 9 even-paced burpees on a 15kg sandbag with a clean & press & upward toss
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 9 30lb padded-ball slams (overhead toss optional)
- 9 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 4 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls
- Run 1 lap (race pace)
- 300 meters rowing machine (fast pace)
- 8 even-paced burpees on a 15kg sandbag with a clean & press & upward toss
- 15 V-sit crunches center-abs
- 10 V-sit crunches right side abs
- 10 v-sit crunches left side abs
- 8 30lb padded-ball slams (overhead toss optional)
- 8 50lb dumbbell bench press
- 45 seconds side plank right side
- 45 seconds side plank left side
- 45 seconds regular plank
- 3 (each arm) 35lb kettle bell squat/clean & press
- 20 15lb kettlebell wrist curls
- Run 1 lap (race pace)
- Jog 1 lap (cool down)
- Check the time
- Thorough stretching for 15 minutes
0
Replies
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Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?0 -
Whoa. Can't believe you typed that all out.0
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So you can complete all the exercises in 20 minutes (given the 5 minute warm up an 15 minute cool down/stretch)? Seems impossible.0
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V-sit crunches?0
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It still seems impossible. You list 42 items and I don't know anyone who can run that fast or get everything set up that quickly especially if they are in a public gym. It just seems like there is no rest time for muscle recovery in between each activity. Glad this works for you, but just seems unrealistic for me.0
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cmriverside wrote: »Whoa. Can't believe you typed that all out.
It's part of the workout.0 -
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Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?
I memorized the workout having done it with slight variations for the last few years.
Wrist curls:
Palm flat face up. Arm bent 90 degrees, elbow tucked into side, forearm level with ground. Kettlebell handle resting on fingers, around the 2nd knuckle area. Keeping fingers grouped together, bend at the wrist and lower kettle bell while curling fingers slightly to avoid dropping the kettlebell. Once you reach the lowest position, maintaining a level forearm position, raise the kettle bell bending only at the wrist. Keep the fingers together and lift the kettlebell as high as your wrist allows without the kettlebell sliding into your palm. Doing 20 repetitions properly you will feel how effective it is for your grip strength and forearm muscles, all the way from the wrist to the elbow. It's helped me with improving pushup count, rowing endurance, and other endurances with my hobbies (playing drums, woodworking).
Heh. You thought my question was because I didn't know what wrist curls were?0 -
There's 7 min of planking, 4 runs, and 3 rows. I don't know how long those take but even at 1 min each, it would be another 7 min for a total 14, plus transition time. Add the 20 min warm up & stretching and that leaves about 10 min for everything else including transitions.
WOW! Must move like lightning. ⚡️0 -
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Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?
I memorized the workout having done it with slight variations for the last few years.
Wrist curls:
Palm flat face up. Arm bent 90 degrees, elbow tucked into side, forearm level with ground. Kettlebell handle resting on fingers, around the 2nd knuckle area. Keeping fingers grouped together, bend at the wrist and lower kettle bell while curling fingers slightly to avoid dropping the kettlebell. Once you reach the lowest position, maintaining a level forearm position, raise the kettle bell bending only at the wrist. Keep the fingers together and lift the kettlebell as high as your wrist allows without the kettlebell sliding into your palm. Doing 20 repetitions properly you will feel how effective it is for your grip strength and forearm muscles, all the way from the wrist to the elbow. It's helped me with improving pushup count, rowing endurance, and other endurances with my hobbies (playing drums, woodworking).
Heh. You thought my question was because I didn't know what wrist curls were?
Brah.
DYEWC?0 -
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I lost a lb reading it.0
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Seems like serious overkill.0
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Wow. Way too much equipment and running all over to various parts of the gym. You need a treadmill, rowing machine (what if it's not available the second you want it?), sandbag, padded mat, a bench (what if one isn't available here too?), dumbbells, and two sets of kettlebells?
Unless you're in an area where you have all of these items around you in a circle, it makes no sense.0 -
I guess I am gonna ask the very simple question...
What is the point and goal of this program? Seems like overkill on a pretty high level...0 -
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Most intense workouts? Hmmm, riding 50 miles on my bike at a 20mph pace. Running a 10k in 45 minutes. Benching 50lbs over my body weight multiple times. Heavy Squats. Did I mention deadlifts? Pulling 350lbs off the ground feels pretty intense. Lifting 150lbs over my head. Oh, and long walks in the park...0
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If you've been doing the same workout for "a few years," even with variations, I would think that it is no longer stretching your physical capacity.0
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What is the point and goal of this program? Seems like overkill on a pretty high level...
It's not a program, it's one workout that I use to diversify my weekly exercise routine. The point is that I can capably finish it, the faster I go the harder it is. The slower I go the easier it is. My ultimate goal is to increase practical strength and endurance. What is your most intense workout? I can't be the only one doing something other than light walking for a workout.
When not injured, I focus on a progressive lifting program that utilizes compound lifts so that I can optimize my limited time in the gym.0 -
Um...huh. well...ok0
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Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?
I memorized the workout having done it with slight variations for the last few years.
Wrist curls:
Palm flat face up. Arm bent 90 degrees, elbow tucked into side, forearm level with ground. Kettlebell handle resting on fingers, around the 2nd knuckle area. Keeping fingers grouped together, bend at the wrist and lower kettle bell while curling fingers slightly to avoid dropping the kettlebell. Once you reach the lowest position, maintaining a level forearm position, raise the kettle bell bending only at the wrist. Keep the fingers together and lift the kettlebell as high as your wrist allows without the kettlebell sliding into your palm. Doing 20 repetitions properly you will feel how effective it is for your grip strength and forearm muscles, all the way from the wrist to the elbow. It's helped me with improving pushup count, rowing endurance, and other endurances with my hobbies (playing drums, woodworking).
Heh. You thought my question was because I didn't know what wrist curls were?
Dude, you may need to get into another line of business if you don't know what wrist curls are. I am disappoint.0 -
Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?
I memorized the workout having done it with slight variations for the last few years.
Wrist curls:
Palm flat face up. Arm bent 90 degrees, elbow tucked into side, forearm level with ground. Kettlebell handle resting on fingers, around the 2nd knuckle area. Keeping fingers grouped together, bend at the wrist and lower kettle bell while curling fingers slightly to avoid dropping the kettlebell. Once you reach the lowest position, maintaining a level forearm position, raise the kettle bell bending only at the wrist. Keep the fingers together and lift the kettlebell as high as your wrist allows without the kettlebell sliding into your palm. Doing 20 repetitions properly you will feel how effective it is for your grip strength and forearm muscles, all the way from the wrist to the elbow. It's helped me with improving pushup count, rowing endurance, and other endurances with my hobbies (playing drums, woodworking).
Heh. You thought my question was because I didn't know what wrist curls were?
Dude, you may need to get into another line of business if you don't know what wrist curls are. I am disappoint.
Sarcasm detection fail0 -
Doesn't seem like fun to have to consult the list every 45 seconds to see what the next exercise is.
And wrist curls?
I memorized the workout having done it with slight variations for the last few years.
Wrist curls:
Palm flat face up. Arm bent 90 degrees, elbow tucked into side, forearm level with ground. Kettlebell handle resting on fingers, around the 2nd knuckle area. Keeping fingers grouped together, bend at the wrist and lower kettle bell while curling fingers slightly to avoid dropping the kettlebell. Once you reach the lowest position, maintaining a level forearm position, raise the kettle bell bending only at the wrist. Keep the fingers together and lift the kettlebell as high as your wrist allows without the kettlebell sliding into your palm. Doing 20 repetitions properly you will feel how effective it is for your grip strength and forearm muscles, all the way from the wrist to the elbow. It's helped me with improving pushup count, rowing endurance, and other endurances with my hobbies (playing drums, woodworking).
Heh. You thought my question was because I didn't know what wrist curls were?
Dude, you may need to get into another line of business if you don't know what wrist curls are. I am disappoint.
Sarcasm detection fail
Yes. Yes it was.
But we might not be on the same page as to who was the culprit in this instance0 -
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So basically a metabolic conditioning circuit?
No, I don't do this type of workout.0
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