Tuesday Afternoon - Burst Circuit

A "Burst Circuit" is a technique to get you to push as hard as you can but only for a short period. It is a full body effort. It is followed by a 3:1 ratio of work/rest ratio and repeated 4 or 5 total times. When I do these, I feel so sore in different ways then on other days. It produces a lot of explosive power for building muscle.

In this example, we exercised for about a minute, then rested for 3 minutes performing a total of 5 circuits. The trick is, the faster you complete the set, the better your score and the longer you have to rest. The slower you complete the circuit the less you have to rest.

Have a timer that can ring every 4 minutes so you always start your circuit in the same period of time regardless of how long your sets take.

Time yourself to complete each set.

start timer

5 barbell thrusters #95. (or smaller dumbbells if necessary)

10 pullups

15 pushups

20 squats

rest remainder of 4 minutes

repeat above set 5 times.

Record times. Your score is lowest time.

My lowest of the 5 sets was 52 seconds. Taylor's lowest was 51. He did used 2x40# dumbbells for the thrusters.

MAKE YOUR OWN?

pick 4 exercises that use the whole body that total up to about 50-60 reps. You could do knee pushups, crunches, leg lifts, anything really. The key is to do them as fast as you can without hurting your self. If you are prone to injury - stick to simple movements like a bicep curl, tricep extension or leg extension rather than compound movements like I've done here. The fun part is setting up something your friends can do at the same time so you can compete on each set. If you do it correctly, by the 3rd or 4th round you should be very winded before you start the next set.