Tuesday, February 1, 2011


I'm always looking for circuit workouts that are high intensity, and kick my butt. I read about a circuit called "Power of Five" - I liked the concept, but knew I was going to have to do a little tweaking to get it to the level I wanted it to be at. So... here is my new favorite circuit workout. We'll call it "Power of Five Remix" - in honor or my passion for hip-hop remixes. Try it out! Sweat & love every minute of it.


Directions: go through each circuit 5 times without stopping. Then rest 1 minute (max) and move on to the next circuit. You'll notice that each circuit stair steps down by 5's - thus the name. So it's easy to remember how many you are doing of each exercise so you can blast through 5 rounds of it without having to stop and check your "rules".

Circuit 1:
20 Jumping Jacks
15 Squats
10 Burpees
5 Pushups

Circuit 2:
20 High Knees (20 per side, which adds up to 40 total - since I'm assuming you have 2 legs)
15 Split Jumps
10 Plank Jacks
5 Tricep dips (use a bench, chair or step)

Circuit 3:(the ab circuit)
20 Bicycles
15 regular crunches
10 sitbone crunches (sit up on your "sitbone" kinda the edge of your butt. Lean back some, you may put your hands on the floor behind you for stability. Pick your feet up off the floor. Then crunch your entire body in and out - so...feet out, lean back...then crunch...feet pulled in, sit back up) I hope that makes sense.
5 Plank crunches (you're in the plank position, up on hands and feet, body straight as can be. Then alternating legs, bring one knee up to your elbow on that same side. That's one. Next leg... up... and so on. Each round start on the opposite leg to even things out since you do the move 5x's not 6)

That's it - you're done. I hope you're sweaty and tired. If you're not - you're either doing it wrong or you're Dean Karnazes, and I highly doubt he is following my blog.


  1. This looks fun and challenging. I may have to throw it in there just for fun sometime next week!

  2. - definately! It will break up the monotony of winter training for sure.