Strength+Intensity Circuit

Strength + Intensity Circuit

This circuit can be done anytime you need to get in a quick workout but don’t have time to make it to the gym. This is a great way to start your day. All you will need is a dumbbell, kettlebell and ball. If you do not have anything you can do bodyweight variations where possible. If you want to crank the intensity up do sets of 10-15 reps, if not keep the reps in the 8-10 range.

Complete 3-4 rounds of each Superset:

Superset 1:

Speed Squats 8-15 reps per side

Alternating Renegade Rows 8-15 reps per side

Superset 2:

Single Leg Deadlift 8-15 reps per side

Push up + Pike Push Up 5-10 reps per exercise

High Intensity Superset:

Jump Lunges 10-20 reps per side

Iso Ball Holds + Bent Ball Slams 15- 20 seconds + 10-20 reps

Shuffles 15 yards x 3

Sprint + Back Peddle 15 yards x 3


If you have any questions or would like to see anything specific feel free to email me at info@jonasacevedo.com

Free Nutrition Sheet

I put this nutrition sheet together not based on any diet fads but on scientific principles of nutrition. This will help you create your own well balanced nutrition plan based on your taste and goals.