Burn Out Circuit

It's one set very heavy to failure (maybe 6-10 reps). Then drop the weight by about half and go for reps to failure again. Then do 2 minutes of intense cardio. Then move onto the next exercise. There's no rest between any of this, so you get to spend the whole hour debating whether you're going to barf or have a heart attack.

8 minute warm-up on Stair Master, levels 6-10

Leg extension, 140 lbs
Leg extension, 70 lbs
2 minutes jump rope

Leg curl, 120 lbs
Leg curl, 60 lbs
2 minutes jumping jacks

Squats, 45 lbs dumbbells
Squats, 20 lb dumbbells
2 minutes tall (14) step ups, 20 lb dumbbells

Leg press, 545
Leg press, 310
2 minutes in boxing gloves, kicking and punching heavy bag

Lunges, 40 lb dumbbells
Lunges, 20 lb dumbbells
2 minutes squat thrusts (yes those god-awful things where you put your hands on the floor, shoot your legs out behind you, bring them back in and jump straight up in the air as high as you can)

Chest press machine, 110 lbs
Chest press machine, 55 lbs
2 minutes Reebok Body Trek (elliptical w/ski poles), level 9

Incline dumbbell flies, 30 lb dumbbells
Incline dumbbell flies, 15 lb dumbbells
2 minutes stationary bike, 100+ RPMs

Shoulder press, 60 lb barbell
Shoulder press, 30 lb barbell
2 minutes Precor elliptical, 7 resistance, 100+ RPMs

Triceps bench dips, legs straight and on another bench
Triceps bench dips, knees bent and feet on floor
2 minutes Step Mill (up the down escalator machine), level 9

Seated row machine, 100 lbs
Seated row machine, 60 lbs
2 minutes full sit-ups

Lat pull-downs, 120 lbs
(attempted 130 but ended up swinging through the air like a monkey)
Lat pull-downs, 60 lbs
2 minutes jump rope

Biceps cable curls, 40 lbs
Biceps cable curls, 20 lbs
2 minutes treadmill 4-6 mph on highest grade
(so you have to hold on with both hands or fall)

stretch

cry