Download the Caveman Circuit program CT201100828 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more.

This 10-station circuit is a great way to improve agility, strength, and cardiovascular endurance, all of which are major components of fitness. In this workout, which we affectionately call “Quick on Your Feet”, we start by making you do lots of quick and fancy footwork, which will greatly enhance balance, speed, coordination, and reflexes. If you participate in any sport that requires quick and dynamic movement, such as boxing, soccer, or basketball, you’ll find that your performance in your chosen sport will improve significantly from participating in this circuit.

If the first half of the circuit is all about agility and nimbleness, the second half of the circuit is more about strength and power. We’ve thrown in a number of power exercises and weight-training lifts that will build strength and power in your upper and lower bodies. Throughout the workout, you’ll also be taxing your cardiovascular system as you’ll be moving quickly during all the agility moves, plus you’ll be dashing from station to station without a break, which will keep your heart-rate elevated. As an added benefit, your abdominal and lower back muscles will be working hard for the entire duration of the training session to keep your back and spine supported to perform the exercises.

Run through the circuit four times, spending 45 seconds at each station. After each station, go straight to the next, no breaks or rest. (We don’t call this circuit “Quick on your Feet” for nothing!) We’ll be kind and give you a 10-second break between each round. As you progress through the workout, we guarantee you’ll be breathing hard. Even if you start the session floating like a butterfly and stinging like a bee, by the final round, we promise you won’t be!

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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