Sample Integrated Circuit Training (ICT) from Never Gymless

Conditioning
#1

This workout is taken from the book Never Gymless by Ross Enamait. Since I just mentioned the book in another thread I figured that I would post a workout to give you an idea of the type of training that is included. You can find this workout, called “No Excuses” on Ross’ website here: http://www.rosstraining.com/articles/noexcuses.html

[quote]This workout will take exactly 10 minutes to complete. There is no rest until you have finished the entire 10 minute circuit. The workout begins with a 60 second interval of each exercise. You then move immediately to a 45 second interval, then 30 seconds, and finally 15 seconds.

No Excuses Workout

First Round
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Pushups x 60 seconds

Second Round
Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Pushups x 45 seconds

Third Round
Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Pushups x 30 seconds

Fourth Round
Burpees x 15 seconds
Pull-ups x 15 seconds
Squats x 15 seconds
Pushups x 15 seconds

When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds.
[/quote]

Give this one a try if you have 10 minutes to spare and let me know how you did. It is definitely not for beginners but it is a good way to test yourself and see just how much mettle you really have.

#2

Bump to see if anyone has tried this yet :twisted:
Let me know how you do!

#3

hey kc im gonna try this workout soon… but what the hell is a burpee ahha… and for the squats… can we do squat thrusts?

#4

A burpee is a mix of a squat thrust, pushup, and squat jump.

They are killer.

#5

so then for squat could i jus do this at home… im gonna go do the upper body part of that workout you gave me right how

#6

Yeah, the whole thing is bodyweight. All you really need is a pullup bar.

#7

haha arite cool but to be honest with you kc… i cant do a pullup for shit… so to like be able to how can i train so i acn do alot of em

#8

Work your way up to a full one. You can do negatives - starting at the top and lower yourself down slowly. Or get a chair so you can use a little leg power to take some of the weight. Or you can get a friend to lock their hands under your legs and lift up a bit.

Inverted rows are another good exercise that will help you work your way up to full pullups.

But for this workout, you can substitute something in place of pullups. I dont have access to a bar right now, so I do heavybag shouldering during the pullup time.

#9

whats that haha