Monthly Archives: March 2009

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25Mar 2009

Circuit Training Method #10: Superset Circuits

List of posts in Circuit Training Methods for Amazing Fat Loss:

  1. Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits
  2. Circuit Training Method #2: Random Rounds
  3. Circuit Training Method #3: Circuit Competition
  4. Circuit Training Method #4: Interval Circuits
  5. Circuit Training Method #5: Circuit Pyramids
  6. Circuit Training Method #6: Alternating Circuits
  7. Circuit Training Method #7: Timed Circuits
  8. Circuit Training Method #8: Reverse Pyramids
  9. Circuit Training Method #9: Staggered Cardio
  10. Circuit Training Method #10: Superset Circuits

If supersets involve two exercises done back to back, then superset circuits involve two or more supersets done back to back. Here’s a sample routine:

Superset One, perform 3 rounds:

  • Hindu Pushups, 10 reps
  • Kettlebell Thruster, 10 reps

Superset Two, perform 3 rounds:

  • Kettlebell Snatch, 10 reps
  • Pullups, 5 reps

Superset Three, perform 3 rounds:

  • Burpees, 10 reps
  • Spiderman Pushups, 10 reps

With this workout, perform all three rounds of superset one, and the move directly to superset two. The main idea is to take as short as rest periods as possible while moving through the entire workout.

This is the end of the series. If you want some more high intensity workouts, check out Turbulence Training:


Turbulence Training

  • Turbulence Training is a Fat Loss system which combines Unique Superset Circuits with High Intensity Interval Cardio to help you Drop Fat and Build Muscle at the Same Time. There are a variety of in-home programs for beginners,intermediate, and advanced trainees which include both dumbbells and bodyweight exercises.
  • If you purchase the deluxe version, you can also get the additional bodyweight-only workouts for fat loss. Author Craig Ballantyne has also developed a number of Gender-Specific programs which you may want to check out, as well as a comprehensive nutrition guide.
  • The Basic version sells for just $39.95, while the Deluxe Version is $97.00.


Click here for more information.

Cover Image by US Crossfit

23Mar 2009

Circuit Training Method #8: Reverse Pyramids

List of posts in Circuit Training Methods for Amazing Fat Loss:

  1. Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits
  2. Circuit Training Method #2: Random Rounds
  3. Circuit Training Method #3: Circuit Competition
  4. Circuit Training Method #4: Interval Circuits
  5. Circuit Training Method #5: Circuit Pyramids
  6. Circuit Training Method #6: Alternating Circuits
  7. Circuit Training Method #7: Timed Circuits
  8. Circuit Training Method #8: Reverse Pyramids


Similar to the circuit pyramids, the reverse pyramids are simply where the reps decrease as the workout progresses. However, the workout doesn’t get easier. This is a bit difficult to design. The idea is to tire yourself out within the first round. Here’s a sample routine:

Round One:

  • Kettlebell Thruster, 50 reps
  • Pullups, 25 reps
  • Hindu Pushups, 50 reps
  • Kettlebell Snatch, 25 reps

Round Two:

  • Kettlebell Thruster, 35 reps
  • Pullups, 15 reps
  • Hindu Pushups, 35 reps
  • Kettlebell Snatch, 15 reps

Round Three:

  • Kettlebell Thruster, 20 reps
  • Pullups, 10 reps
  • Hindu Pushups, 20 reps
  • Kettlebell Snatch, 10 reps

Method #9 will run tomorrow

Cover Image by Crossfit San Clemente

11Mar 2009

Get Your Free Advanced Bodyweight Training eBook!

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  • Exercise with Limited Equipment using just your Bodyweight
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  • Save Money on Expensive Gym Memberships and Fancy Equipment

This program utilizes 20 of the most effective and easy-to-learn high intensity bodyweight exercises:

  • Gorilla Chins
  • Chair Dips
  • Spiderman Pushups
  • Chinups
  • Side-Side Pullups
  • Uneven Pushups
  • 1 1/2 Pullups
  • Pushups w/ One Feet Elevated
  • Burpees w/o Pushups
  • T-Pushups
  • Dive Bombers
  • Close-Grip Chinups
  • Plyometric Pushups
  • Squat Jumps
  • Lateral Lunges
  • Bodyweight Squats
  • Squat Thrust
  • Burpees
  • Straight Leg Raises
  • Dynamic V-Up

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The training programs are geared towards the advanced athlete. As of now, no one has stated that the workouts were too difficult/easy for them.

  • It’s your job to let me know whether or not the workouts were beneficial to you. I can’t read your mind.
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The eBook features some very simple and easy to implement nutritional principles that will make a dramatic impact on your nutritional habits:

  • You’ll be training at a high-intensity level with this program. For many of you, the workouts will come as a shock.
  • In other words, your metabolism is going to be on fire! It’s important that you learn how to eat enough to recover from these high intensity workouts or else you’ll burn out extremely quickly.
  • This is dangerous. Progress can actually be reversed – you might get weaker, and experience muscle loss.


I go into more detail in the eBook, but the following are the two basic rules I use to recover from my workouts:

  1. Avoid or Minimize the Consumption of White Bread, White Rice, Sugar, and Salt
  2. Get the Majority of your Calories from Fruits, Vegetables, Beans, and Nut

Download eBook Now! or, Read more:

How long is this eBook?

When I read books, articles, or manuals I want to get to the good stuff really fast. I usually will just skim half a book and try to absorb as much information as much as possible. Keeping this in mind, I’ve tried to condense the information contained in this manual to just 25 pages.

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