Went running this evening 20 minutes there and 20 minutes back. A few abs exercises too:

50 sit ups
50 leg raises
50 bicycles
50 rusties
50 seated twists

For this evenings workout I ran to the local football pitch and worked through a couple of decks of cards.

Suits
* Spades = Sit ups
* Hearts = Push ups
* Diamonds = Hindu Squats
* Clubs = Squat Thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Completed twice.

The deck of cards workout is one of my staples, they’re cheap, natural, you can do them anywhere and most of all, they’re effective. A no nonsense workout that works!

Studies have shown that circuit training is the most effective way to build cardiovascular fitness and muscular endurance. Circuit training combining both strength and cardiovascular exercises is an excellent way to improve both aspects of your fitness at the same time.

A typical circuit has around 10 or so ‘stations’ where a person completes a certain exercise at each station for a set period of time, before moving on to the next station. At each station there is a different exercise which is selected depending on what benefits you are looking to achieve from that particular circuit, a typical circuit will have bodyweight exercises such as push-ups, sit-ups, squat thrusts, burpees etc… and resistance exercises such as dumbbell or barbell curls, shoulder presses and pull ups.

You don’t need expensive equipment for circuit training either. All you really need for a circuit training is space if you make all exercise stations bodyweight exercises.

You can also suit the circuit to the space you have, whether it be a small gym or a football pitch. The main advantage of circuit training is that there is an infinite way that a circuit can be designed, so circuit training can benefit everyone, no matter what your sport.

The main disadvantage of circuit training is that is that it doesn’t build bulk. Circuit training is primarily aimed at improving cardiovascular and muscular endurance and the exercises are done at a high intensity with high repetitions with little resistance. In order to build bulk circuit training, you should reduce the number of repetitions at each station and use heavier weights or greater resistance.

Circuit training is a great tool and most circuits don’t take too long either, so be sure to include them in your routine.

Example Circuit:

Plyometric Push-ups
Dumbbell Curls
Vee Ups
Mountain Climbers
Military Press
Rustys
Squat Thrusts
Jumping Jacks
Squats to Presses
Burpees

This was my workout for 19th June, I worked through this circuit three times.

This workout is based on the pit workout.

After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.

1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”

1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.

1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.

This was my workout for Mon 15th June.

These basic kettlebell exercises are performed for 2 minutes time in reps of 5 right, 5 left, 4 right, 4 left and so on down to one or if the exercise calls for 2 hands to be used then the exercise is done for the full 2 minutes.1 minute rest between exercises. This was my workout for 12th June.

* swing
* snatch
* clean
* military press
* windmills
* turkish get up (TGU)
* high pull with a squat
* around the body
* seated chest press
* figure of eights
* single arm row
* tactical lunge
* bicep curl
* triceps extension
* upright row
* russian twists, sicilian crunch, sit ups.

This evenings workout is a quick one 100 burpees followed by 50 sit ups, 50 leg raises, 50 bicycles, 50 rustys, 50 twists.

Todays workout was done on the beach. Its a nice easy one, 4 sets of 30 squat thrusts, 30 boxers sit ups, 30 push ups, 30 jumping jacks with no rests or breaks, done as fast as possible with good form.

Ran to the football pitch and:

Sprinted 50 meters
25 Push ups
25 Sit ups
25 Burpees
Jogged back

Repeated 8 times without rest.