My Sensei (Karate instructor) used to do a circuit training workout with us once a month. This workout was for the hard-hitters: a group 10 – 15 guys (and a few girls). The Circuit Training workouts were the type of workouts I enjoyed and looked forward too. They were painful and I loved the feeling of my entire body covered in sweat. By the time your were done, you would have sweat pouring into your eyes. Many times, when it was cold outside, the windows would fog up due to all the heat being generated in the dojo.

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Yup….those were the days.

Circuit training at the dojo was very simple. You stick to one station for about 3 minutes, then move onto the next station. In the middle of the workout, Sensei would make us drop and do about 20-30 push-ups. His words were, “You improve when you’re tired.”

Following the same principles of dojo circuit training, I have come up with the following workout:

• Station One: Perform any variation of push-ups for the time allotted
• Station Two: Alternated between bent-over rows, and push press, 95lbs
• Station Three: Jump Roping
• Station Four: Free Standing Heavy Bag Punching

You are to perform three rounds of this workout in the following manner:

• Round One: 1 minute at each station
• Round Two: 2 minutes at each station
• Round Three: 3 minutes at each station

Try it out and get back to me!