5 Minute Super-Circuits

5 Minute Super Circuits

Brett Klika IDEA Personal Trainer of the Year

Today!

• Warm-up • Whole body• Superset Whole body

• Lower body

• Upper body• Heart rate focused• Cool Down• Breathing

progressions

Heart-rate Focused•Entire body integration

Method to the Madness

Upper body• Pushes/

anterior• Pulls/

posterior

Trunk• Anterior • Posterior • Transverse• 360

Lower body• Quad dominant• Frontal plane• Hip dominant

1. Can openers R2. Can openers L3. Crab raises4. Get-ups R5. Get ups L6. Crazy Jacks7. Simon Says

Ground Up Warm-Up 30:10

Circuit 1: Simple Sweat 30:10

1. Whole body: Mountain climbers

2. Upper body push: Push-ups

3. Lower body quad: Lunges

4. 360 Trunk: Plank

5. Upper body posterior: Swimmers

6. Lower body frontal: Lateral

lunges

7. Whole body: Jumping Jacks

Circuit 2: Superset Siege 30:10***NO REST IN SUPERSET

1. Whole body: Agility circles +Upper body: Push-up spiders

2. Lower body quad: Primal step-ups + Upper body posterior: Prisoners

3. Lower body hip: Curtsey Lunges + Whole body: Worm Walkouts

4. Transverse trunk: 10’s and 2’s + Whole body: Jumping jacks

Circuit #3: Legendary Lower Body 30:10

1. Lower body quad: Revere lunge and

rotate

2. Lower body hip R: Balance reach

3. Lower body hip L: Balance reach

4. Lower body frontal plane:

Diagonal lunge

5. Lower body quad: Step up squats

6. Lower body frontal: Skater Plyos

7. Lower body quad: Jump lunges

1. Surfers

2. Shadow boxing

3. Jumping jacks

4. Worm Walkouts

5. Agility circles

6. Burpees

7. Sport sprints

Circuit #4: Whole Body Metabo-Master 30:10

Circuit #5: Outrageous Upper Body 30:10

1. Upper body push: Push-up and

rotate

2. Upper body posterior: Alternating

Supermans

3. Upper body push: Hightail push ups

4. Upper body posterior: Swimmers

5. Upper body push: Plank to push up

6. Upper body posterior: Prisoners

7. Upper body push: Reverse push up

spiders

1.Burpee + Jumping Jack

Circuit #6: Terrible Tabatas 20:10 ***8 sets

Yoga Yokel Cool Down 30:10

1. Wag the tail

2. Rockers

3. Child’s pose

4. Pigeon pose R

5. Pigeon pose L

6. Downward dog

7. Hip flexor reach

Breathing Progressions

1. 6-3-6

2. 10-5-10

3. 20-20

Thank You!

Brett Klika• www.7minutestofit.com• Brettklika.com on Facebook• [email protected]