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This cardio and calisthenics circuit is a great general-purpose fitness session to help keep you trim, toned and in shape.
The blend of cardio and calisthenics exercises provides the perfect fat-burning and muscle-sculpting mix.
But this cardio calisthenics circuit is not all about aesthetics. Simple outdoor workouts that involve bodyweight exercises have been shown to promote many health and fitness benefits.
In the NSCA's Essentials Of Tactical Strength & Conditioning, the authors outline research showing that a 12 week bodyweight training program improves whole-body fitness conditioning. Furthermore, the participants also experienced improved body composition and marginal increases in strength.
And because bodyweight workouts require very little equipment, just a park and crossbar, it can be completed almost anywhere, any time.
Cardio calisthenics circuit
First things first, before starting the cardio calisthenics circuit, you need to warm-up. As this workouts is scheduled to be completed outdoors, you could warm-up with a two to three-mile steady-paced jog.
Ideally, the circuit should be complete at a park or sports ground with a perimeter running track. If you don't have access to an outdoor training facility, the circuit can be performed at home or the gym. Instead of running, you might want to change the cardio exercise to skipping, jogging on the spot, cycling or rowing.
Using the area where you plan to perform the bodyweight exercises as your base, jog the park periphery. The run distance should be about 800 metres.
When you return back to your base, progress through the calisthenics complex. The reps are set at 25 per exercise. However, you can adjust the number to suit your current level of fitness.
Depending on the run distance, aim to complete five full circuits. Alternatively, you could apply the AMRAP (as many reps as possible) training method. Set a 20, 30, or 60 minute countdown timer and try to tally up as many before the clock stops.
Key workout points
Warm-up with a light jog and mobility exercises. After you experience a rise in core temperature, work through a couple of low-intensity laps of the calisthenics exercises. Reduce the reps to five or 10, before completing a couple of laps.
Start the cardio calisthenics circuit by running a lap of the park.
When you get back to your base, ascend the calisthenics complex.
Aim to get round the circuit at least five times.
Circuit training plan
Warm up
10-min slow jog + mobility exercises
Workout
1. 800-metre jog (or one lap around your park)
2. 25 reps hanging leg raises
3. 25 reps squat thrusts
4. 25 reps press-ups
5. 25 reps air squats
Repeat five times
Cardio calisthenics circuit hints and tips
There’s a million and one ways that this session could be modified – it's that versatile. Of course, the bodyweight exercises are all interchangeable. I simply selected ones that work large muscle groups and are functional. For example, in place of air squats, you might prefer to include pull-ups.
To enhance the intensity you could take a resistance band to the park and apply it when performing certain exercises. Alternatively, to give this session a CrossFit twist, you could throw on a weighted vest.
Other ways to increase the intensity is by taking split times and trying to beat your previous effort. A word of advice if your select this tactic: ensure that the first lap is conducted at around 50 to 60% of max effort. Then aim to shave 30 seconds off each successive lap.
Try to complete one lap plus the exercises without resting. If you feel as though you need a breather before commencing the next circuit, ensure to time your rest period – perhaps no more than one-minute.
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About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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