Basically I’m looking for inspiration for new exercises for this circuit I do twice a week. Originally I wrote it to be quick and possible for someone who had just spent 3 months bulking up with strength training. But now after doing it for a couple of weeks it’s two easy. I want to add additional exercises rather than just adding reps.

I want to try to carry on with the upper and lower alternations and I wanted exercises that are fast paced and some that are explosive. I don’t have a chin up bar, but I do have about 100kg of plates, a straight bar, ez bar, dumbbells, a 6kg medicine ball and a pitiful 8kg kettlebell.

20 Dumbbell Swings (20kg)
20 Single Arm Snatch (20kg) (10 each arm)
20 Press ups
20 Burpees
20 Clap Press ups
20 Single Leg Squats (10 each leg)
20 Standing Long Jumps

All ideas welcome.

Sam

Well you haven't got any tuck jumps in there or sit-ups. Also tricep dips.

Alternatively, you could do another set of reps.

Also, we sometimes do something called monkey running, where you run with your hands and feet on the floor, returning the reverse way round. You might want to find a space on your own to do this though!

Tuck jumps! Good idea.

I'm more in the functional core exercises crowd so sit-ups and other lying down ab exercises get missed out. But I don't do anything specific for my core so maybe something like russian twists and side bends...

Cheers

What about floor sweepers with those dumbbells for core and shoulders?

You could try replacing the press ups with dands or dive bombers.

Replace class press ups with deep clap press ups (hands and feet on chairs so your body can be lower than your hands). Or start on the floor with one hand on a medicine ball, and land with your other hand on the medicine ball after doing a clap press up. Ross Enamait does a nice variation where he claps in front of his body, then behind his back, then in front of his body again before landing.

Your back must be jealous of all the front-side exercises you're doing. What about some pull-ups, chin-ups, or the like?

No chin up bar! And with respect to Ross Enamait no tree, no rope!

I can't remember what floor sweepers are and after about 30 mins of google trying to sell me industrial floor sweepers I may be going a bit strange

Any links you can send with a demo?

Most of the links on YouTube are calling them "floor wipers":
http://www.youtube.com/watch?v=kcNGCG2L0OA

Yes I have seen the before! There cool. Normally I do the one where your partner pushes your legs down. They are refered to as bastards...

Cheers for the tip.

My pleasure. We call the partner kind "leg lifts," but your term is more accurate sometimes.



Floor sweepers (aka floor wipers) are a lot tougher because you have to stabilize those free weights. I hope you enjoy them!