"The Basic" Circuit (20 min)
The Basic is a 20-minute functional circuit combining KB swings, goblet squats, push-ups, rows and running for complete conditioning.
Updated
Introduction
"The Basic" circuit is a complete 20-minute functional workout accessible to intermediate practitioners. It combines 5 fundamental exercises covering all movement patterns: hip hinge (swings), squat (goblet), push (push-ups), pull (rows), and locomotion (running).
Circuit Structure
- 10 KB swings
- 10 Goblet squats
- 10 Push-ups
- 10 KB rows per arm
- 200 m run
Rest: 1 min between rounds. Rounds: 4-5.
Programming
- Beginners: 3 rounds, 2 min rest.
- Intermediate: 4 rounds, 1 min rest.
- Advanced: 5 rounds, 45 sec rest.
Target Audience
All levels. The reference functional circuit.
Diagrams and illustrations
"The Basic" Circuit (20 min) illustration
Functional Circuit exercise targeting full body.