Get maximum results in minimal time with the fire wire workout circuit. Perform the following 5 exercises in circuit fashion, resting only as needed between moves. Perform each exercise for 20 seconds. Complete all five exercises and that's one round. Rest up to 2 minutes between rounds, then repeat the work-out circuit 4 more times. For added workout intensity add another 10 seconds to each exercise for a total for 30 seconds. Perform the fire work-out 3xs per week, with one day off in between.
Workout
Pike Press
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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20 sec
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Moderate
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Description
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Get into a pushup position.
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Walk your hands backwards and lift the hips straight up.
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Keep your knees straight.
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In this position, perform pushups, bringing your forehead to the ground and press back up.
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Repeat for a specified number of reps.
ProTip
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Keep your knees straight throughout the movement.
Mistakes
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Rounding the back.
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Bending the knees.
Kettlebell Clean and Press - 2 Kettlebells
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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20 sec
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Fast
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Description
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Stand over the kettlebells.
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Squat down with your butt back and your head up and grip the kettlebells.
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Use your legs to accelerate the weight up.
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When your legs are straight, start pulling up with your arms.
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Catch the weights in the rack position, with your arm tight against your body and sink into a squat.
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Press the weights overhead.
ProTip
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Keep the weights under control.
Mistakes
Barbell Suitcase Row
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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10 sec each arm
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Fast
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Description
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Lay a barbell on the ground next to you.
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Bend forward so your body is parallel to the ground and grip one end of the bar.
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Pull your elbow as far back as you can.
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Slowly extend your arm and lower the bar.
ProTip
Mistakes
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Rounding your back.
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Not pulling your elbow back all the way.
Bent-knee Sling Sit-ups
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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20 sec
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Fast
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Description
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Sit on the floor with your legs in front of you, knees bent.
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Roll your body back and down, stretching your arms behind your head.
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Then throw your arms up and toward your legs while sitting up.
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Repeat for a specified number of reps.
ProTip
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Roll down and sit up smoothly, moving segmentally throughout the spine.
Mistakes
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Not throwing the arms fast enough to create momentum to assist with sitting up.
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Letting the chin jut out (instead of staying tucked).
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Feet rising from the floor.
Cable Pull Throughs
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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20 sec
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Moderate
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Description
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Grip handles tightly, face away from the machine and place cable between your legs.
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Stand with good posture and feet shoulder width apart.
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Begin movement by flexing your knees, leaning forward at your waist with neutral spine, allowing the cable to pull your arms between your legs.
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As soon as you feel a stretch on your hamstrings, extend your knees and hips, and finish by pulling the cable through your legs.
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Repeat movement.
ProTip
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Keep your spine in neutral alignment as you lean forward.
Mistakes
Category Name
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Exercise Name
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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Exercise Name
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Sets
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Reps
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Distance
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Duration
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