Download the Caveman Circuit program CT201100826 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more.

This is a circuit for intermediate to advanced exercisers. At the end of this insanely intense workout, your heart will be pounding and you will be gasping for breath. You’ll leave the gym knowing that you’re definitely done for the day!

The nine exercises have been chosen to enhance both your strength and power, and to challenge all the major muscle groups in both your upper and lower body. You’ll also build up your core, since your abs and lower back will be constantly engaged throughout the exercises. As you’ll be working in short and almost continuous bursts of intense activity, this circuit will also bring your cardiovascular fitness to the next level.

You’ll go through the circuit five times, spending one minute at each station. Once you’re done with one station, go straight to the next. No breaks, no rest periods, just constant near-maximal effort. At the end of the fifth round, you’ll dive straight into the Challenge, which will be 10 minutes of non-stop high intensity calisthenics. You’ll start with one push-up, one burpee, and one squat jump, then immediately do two push-ups, two burpees, and two squat jumps, followed by three push-ups, three burpees, and three squat jumps, and so on. Increase the number of times you do each exercise each time, and keep going until the ten minutes are up.

You can download the PDF below.

Please note that we have completely redesigned our website and branding in 2016, the PDF will still refer to old branding and websites.

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