Gym Floor Circuit

Here is a BRUTAL conditioning workout that is great to do if you have access to a full-size Basketball court.

Try it now!

(on a basketball court)
Use either light dumbbells or a weighted aerobic bar
Complete all 19 stations with minimal rest between each
.
1. Bar/DB forward lunges down court and back
2. Bar/DB overhead press x 20
3. Bar/DB lateral lunges to mid-court, turn 180 degress,
continue to end line
4. Bar/DB bent-over row x 30
5. Run 4 lengths of the court (down, back, down, back)
6. Bar/DB squat x 35
7. Bar/DB uopright row x 20
8. Bar/DB forward lunge down court
9. On floor – bicycle crunches x 1:00
10. Push ups x max reps
11. Bar/DB held at arms-length overhead, run 4 lengths of the court
12. Bar/DB squat-to-overhead press x 20
13. Run 4 lengths of the court
14. Bar/DB overhead press x 20
15. Bar/DB run 2 lengths of the court with 5 squats at the free throw line,
mid-court, far free throw line and end line
16. Push ups x max reps
17. Mountain climbers x 100
18. Bar/DB lateral lunges to mid-court, then back to end line
19. Squat thrusts x 12

This is another awesome workout from my friend Tom Kelso.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

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2 Responses

  1. That fitness routine definitely is brutal!

  2. Hey Ninja,

    Did you actually do it? If not, then do it A.S.A.P. if so, how long did it take you to complete? Keep accurate records and try to beat your time, next time you do it.

    TAKU

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