Here is a great workout we made that is a simple circuit on paper, but it packs a punch as you start to push yourself through the exercises and max-rep sets.
But this is a combination of both, with no set parameters for your totals. Just do what you can:
Repeat five times (goals).
- Run a half-mile (3-4 minutes)
- Max pull-ups (100, no kipping)
- Max push-ups (200)
- Max squats (40 pounds*) (200)
- Max push press (40 pounds*) (100)
- Max sit-ups/crunches (40 pounds*) (200)
(* = sandbag or weight)
Limit your sets to 1-2 minutes and see whether you can reach the above repetitions.
Instead of worrying about 100, 200, 300 total repetitions of various exercises -- what can you get done in six sets?
Keep track of the totals and, if it works for you, try it every other week to mark your muscle stamina progress.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to email@example.com.
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