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Awesome Circuit
For anyone with access to a large tyre and a punching bag (in the same area), this is an awesome circuit. I've been doing this twice a week for a month, and it has helped my overall conditioning immensely. There is no rest between the exercises, only a two minute rest following completion of each circuit.
6 X Tyre Flips - Ensure the tyre is heavy enough to be challenging. After you flip the tyre, jump into the middle and back out. Complete the two jumps after each tyre flip.
10 X 1-2 Sprawls - Most people are familiar with this drill. Put together a combination on the heavy bag, and then sprawl out and back to your feet.
30 X Bodyweight Squats + 25 Pushups.
200m Run - run at a pace that challenges you.
1 minute round on heavy bag - Punches, kicks, knees, elbows. Incorporate sprawls if you are man enough.
10 X Burpees.
I've found that 5 rotations of the circuit are enough to provide an excellent workout for anyone (regardless of conditioning).
Note: In order to be able to do this circuit, I simply hang a heavy bag from a large tree branch, in an area close to where I keep the tyres for conditioning drills
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