Super Circuit

Taken form Jammie Nixdorf’s Article in The Ultimate Training for the Martial Arts

Material originally appeared in April 1997 issue of Inside Karate

Purpose: Develops aerobic and muscular fitness by combining running and calisthenics

Sample 9 min super circuit (do each for 1 min):

1. Running
2. Pushups
3. Running
4. Stomach Crunches
5. Running
6. Jumping Jacks
7. Running
8. Push Ups
9. Running

Alternating Exercises

Pushups- May be preformed military style, clapping, or any other way you see fir

Ab work- Include leg lifts, crunches, bicycles, etc

Frog Hops- Begin in squatting position, leap forward, extend whole body upward

Bionic Man- March in place, raise right knee with left arm, vice versa

Pumpers- Standing crunches, raise knee touch with alternate elbow

Citation:

Nixdorf, Jimmie. “Building Your Endurance.” Ulitimate Training For Martial Arts.

Ed.Little, John R and Wong, Curtis R. New York: McGraw Hill, 2001. 7-10