Strength & Cardio Circuit

Workout Format

Complete one full Strength Round, then one Cardio Round. Continue alternating until all rounds are complete.

Strength Rep Scheme

Perform each strength exercise using the following reps:

• Round 1: 15 reps
• Round 2: 14 reps
• Round 3: 13 reps
• Round 4: 12 reps
• Round 5: 11 reps
• Round 6: 10 reps
• Final Round: Burnout – Increase the weight and perform as many reps as possible (AMRAP).

Cardio Round

After each strength round, complete:

• 15 Mountain Climbers
• 15 Burpees

Keep the cardio reps at 15 throughout the entire workout.

Strength Exercises

• Barbell Rows
• Incline Bench Press
• Seated Dumbbell Shoulder Press
• Cable Rope Pulldowns
• Dumbbell Curls
• Squats
• Pull-Ups
• Wide Push-Ups
• Barbell Front Raises
• EZ Bar Overhead Triceps Extensions
• EZ Bar Reverse Curls
• Weighted Lunges
• Back Extensions