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



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