1 Circuit (1 Hr 15 minutes Total)
20-30 seconds in-between moves
22 Exercises In This Circuit – Some Moves are Repeated
15-20 Reps of Everything
Quality Technique, Range of motion, Endurance, and Flexibility. The goal is to do high reps with heavy weight. Laird’s exercises incorporate 2-3 muscle groups per each exercise.
1. Cable Machine Front Cable Raises – Balancing on Indo Board
2. Over Head Ab Press on Declined Bench – Weight Plate
3. Pull Ups with Legs at 90 Degree Angle on Hack Squat -360 Body Hang Stretch
4. Single Leg Wall Sit with Rotator Cuff (against stationary Object)
5. Cable Machine – Rotating Ab Twist in Squat Position (Middle to Side)
6. Upright Row on Indo Board
7. Golf Ball Stance (Foot Torture)
8. Dips with a Single Dumbbell between thighs
9. Push up to Hop Up (demoed by Hutch) similar to a ½ burpie
10. Stability Ball Balance Squat with Shoulder Flys
11. Cable Lunge Squat with a Chest Fly
[12,13,14 – 3 Circuits]
12. 1 Minute Wall Sit (single leg 90 degree) 1 with rotator cuff
13. 1 Minute Wall Sit (single leg 90 degree) 1 with bicep curl
14. 1 Minute Handstands
15. Lying Sliders Burn Out – In/Out – Side/Side (Hips Up)
16. Bosu Ball Ab Reach Up – Hands to Toes (lift arms up at the same time as legs)
17. Straight Leg Deadlift with Dumbbells (on elevated structure)
18. Wide Cable Lat Pull-down (stand on stability ball or indo board)
19. Back Lunge on Slider with Overhead Shoulder Hold
20. Leg Extension with a Shoulder Press
21. AB-CORE Leg Twist on Declined Bench (bend legs, use hips and core for height)
22. Face Down on Stability Ball on Bench – lift legs up, scissor, lower back down
A Laird Life Editor
Taken from Laird’s book, Force of Nature
Laird Hamilton explains three ways to do a circuit training workout, one of his favorite ways to train in the gym.
Depending on how hard you want to go and how much time you have, you can choose how many rounds you want to do and how many reps you’ll do in each round.
1- The Basic Circuit: Three rounds: First round is 25 reps; second round is 15; third round is 5. Increase weight on each round.
2- The One-Round Endurance Circuit:One round: Do 40 to 60reps (as many as you can do, keeping good form) of each exercise with light weights
3-The Grind:Six Rounds: first round is 30 reps; second round is 20; third round is 10; fourth round is 5 (as heavy as you can go); fifth round is 15, sixth round is 25.
Here’s an example of a few exercises. All 15 exercises plus demonstrating photos can be seen in Laird’s book “Force of Nature”.
1- Crunch: Works your abdominal muscles and obliques (the muscles along your sides that enable you to bend and twist)
2- Plank: Arms are bent at 90-degree angle with elbows directly under your shoulders and palms flat on the ground directly under shoulders. Hold for 1 minute.
3- Cable Pulldown: Use an overhand grip with your hands slightly more than shoulder-width apart, and pull the cables (or bar) down. Keep your body stationary; make sure you’re not rocking backward and using that momentum to move the weight.
4- Chest Press: There are all kinds of ways to do a chest press, both on a machine and with free weights on a bench. If you use the latter, you can vary the movement by changing the position of your body: flat, decline, or incline. Each angle works your chest slightly differently.
5- Leg Extension: Sitting with your back flat and your feet hooked behind the pads, straighten your legs (being careful not to lock or hyperextend your knees.) Slowly lower legs to starting position.