Workout of the Month: X Marks the Spot
ALL LEVELS / circuit training for strength, power and endurance / 15 mins
Equipment: TRX, 3kg Med Ball, Plyo Box, 10kg Core Bag
All I want for Christmas is a circuit training session. Well, you’re lucky because Santa Claus arrived early this year and brought “X marks the spot”: a high-intensity circuit for time. Open the gift and try this 10-exercise workout to challenge your strength, power and endurance.
X marks the spot consists of 10 exercises – each performed for 60 seconds with a 30-second rest in between. The full circuit should be done in just under 15 minutes. This is an excellent workout if you want to hit every body part with intensity, in a short time.
The 10 exercises are performed in the following order:
- Jumping jacks
- Push up (full position or kneeling)
- Box jump
- Scissor kicks
- Squat
- TRX row
- Floor bridge
- Lunge jump
- Core bag deadlift to row
- Med ball tornado
X marks the spot – circuit training scaling
There is no scaling for this workout – everyone can perform it. However, if you are new to circuit training, think about your pace during each exercise and rest if you need it. If you are active in these movements, aim to go unbroken for the entire 60 seconds.
A final bit of advice – the pace is essential, but the technique is better. Sixty seconds will begin to feel like an eternity if you start too fast. Of course, feel free to push yourself on the exercises you are strong at, but hold back on weaker exercises – and instead focus on proper technique. Don’t forget that the 30 sec rest periods will be necessary to allow your heart rate to recover before the next exercise.
As your fitness improves, you will be able to push yourself further each time you perform the workout.
Circuit training
JUMPING JACKS
- Keep core and glutes tight.
- Land on balls of the feet.
- Maintain a fast rhythm.
Time: 60 secs Rest: 30 secs
PUSH UPS
- Keep core and glutes tight.
- Shoulder over wrists.
- Body in straight line.
Time: 60 secs Rest: 30 secs
BOX JUMP
- Keep core tight.
- Drive hips up.
- Bend knees on landing.
Time: 60 secs Rest: 30 secs
SCISSOR KICKS
- Keep core tight.
- Push low back into floor.
- Rapidly drive arm and leg.
Time: 60 secs Rest: 30 secs
SQUAT
- Keep core tight
- Drive hips up.
- Weight trough centre of the feet.
Time: 60 secs Rest: 30 secs
TRX ROW
- Keep core and glutes tight.
- Squeeze shoulder blades together.
- Body in straight line.
Time: 60 secs Rest: 30 secs
FLOOR BRIDGE
- Keep core tight.
- Push arms into floor.
- Drive hips up.
Time: 60 secs Rest: 30 secs
LUNGE JUMP
- Keep core tight.
- Push off front leg.
- Drive hips up.
Time: 60 secs Rest: 30 secs
CORE BAG DEADLIFT TO ROW
- Keep core tight.
- Squeeze shoulder blades together.
- Weight trough centre of feet.
Time: 60 secs Rest: 30 secs
MED BALL TORNADO
- Keep core tight.
- Squeeze shoulder blades together.
- Lengthen legs for balance.
Time: 60 secs Rest: 30 secs
Total time: 15 mins
OTHER EXERCISES:
