Seriously challenge your body, burn fat and build muscle using this seven exercise circuit from Brandan Fokken and Beast Sports that’ll nail all your goals.
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| Beast 7 Circuit Workout |
1. Seated shoulder press machine (10 -15 reps)
Works: shoulders, abs
A) Sit on the bench of a seated shoulder press machine with the back pad set to vertical or just below. Hold a handle in each hand so they’re on either side of your head.
B) Straighten your arms to push the handles above your head. Do not lock your elbows at the top of the movement then slowly lower them to the start position.
2. Overhand pull-ups (10 -15 reps)
Works: back, biceps, abs, forearms
A) Grab the pull-up bar with an overhand grip that’s shoulder-width apart. Hang at arm’s length without letting your body sway.
B) Bend your elbows to pull yourself up until your chin crosses the plane of the bar. Pause then lower yourself to the start.
3. Seated chest press (10 -15 reps)
Works: chest, triceps, shoulders
A) Sit on the seat of a seated chest press machine. Adjust the seat height to the handles would pull back in line with the middle of your chest. Grab a handle in each hand with your elbows bent.
B) Straighten your arms to press the handles away from your body. Don’t completely lock out your elbows at the end of the movement. Pause then slowly lower back to the start position.
4. Hamstring curls(10 – 15 reps)
Muscles: hamstring, glutes
A) Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform.
B) Bend your legs to curl the pad up until it touches your glutes. Take 3-4 seconds to lower the pad to the start.
5. Leg extensions (10 -15 reps)
A) Sit at a leg extension machine with your ankles tucked under the footpads, back and glutes pressed flush against the seat.
B) Slowly extend your legs up and forward until they are straight in front of you, but keep your knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down.
6. Battle ropes for speed (30 seconds)
Works: shoulders, chest, forearms, core, triceps, biceps, traps
A) Anchor a heavy battle rope then stand in front of it, taking an end in each hand with your arms extended at your side. Stand with your feet shoulder-width apart with your knees slightly bent, keeping your back straight.
B) Start the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
7. Sled push (30 – 40 yards)
Works: quads, glutes, calves
A) Load your pushing sled with the desired weight of have your training partner sit on it so they can hurl encouragement as you push them up and down. Crouch down and hold the top of sled’s handles.
B) Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled, focusing on extending your hips and knees to strengthen your posterior chain.
If you want to go fast go alone, but if you want to go far go together because there’s plenty of temptation to tap out when you’re circuit training.
It’s all too easy to call it a wrap and think you’ve done enough by the end of circuit two, walk out the gym and feel satisfied, but you weren’t even close to your maximum effort and that’s scientifically proven.
A paper at Kansas State University found people who teamed up to exercise lasted 160% longer than those who trained alone. It’s part of human nature to believe you can achieve something once you see someone else do it first so if your training partner is hitting that fourth set with 100% intensity, it’s likely you’ll put in the same top notch effort and that’s where the progress is made.
To show you it’s possible we have a high performance athlete and trainer Brandan Fokken to illustrate this high impact workout that can be done in record time, so you can get back to your family life commitments. If they can juggle the demands of fatherhood, being an athlete and running their own business while looking their best, so can you.
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00:00 – Intro
01:06 – Seated Machine Shoulder Press
01:28 – Overhand Pull-Up
01:51 – Seated Machine Chest Press
02:18 – Hamstring Curls
02:38 – Leg Extensions
03:00 – Battle Ropes
03:38 – Sled Push
04:00 – Final Thoughts
| Videographer |
Kale York Productions