Set up the stations before you workout, this takes on average 6 minutes. During this time I completed my warm up with simple jog on the spot and jumping jacks in between setting the stations up.
You choose your own system for the circuit.
| Exercise | Equipment | Weight | Reps | Sets |
| Chest Press Decline | Barbell | 60kg | 10 | 3 |
| Floor throws | Slam Ball | 3kg | 10 | 3 |
| Seated Rows / Pulldowns | Tricep Rope / Cable Machine | 30kg | 10 | 3 |
| Press Up | Parallette Dip Bars | Bodyweight | 10 | 3 |
| Squat KB | Kettlebell | 12kg | 10 | 3 |
| Straight Arm Raises | Barbell | 15kg | 10 | 3 |
| Rounds | Minutes | |||
| first round | 11.14 | |||
| second round | 8.50 |
These are the rounds I recorded, first and second.
First round
Chest Press Decline, Floor throws, Straight Arm Raises, Squat, Press Up, pulldowns - time 11.14
Second round
Chest Press Decline, pulldowns, Press Up, Straight Arm Raises , Floor throws , Squat,, - time 8.50
Equipment needed for this workout you need
- Bench Press
- Cable machine
- Barbell 20kg
- Barbell 15kg
- Tricep rope
- Weighted plates x 20 kg x 2
- Slam ball
- Parallette Dip Bars
- Kettlebell 12kg
Fitness health code of practice before training please read; https://fitnesshealth.co/pages/code-of-practice-for-fitness-routines
