I thought I would post this circuit workout that I have been doing with my Cardio Kickboxing classes. It's definitely challenging and although the class moaned & groaned the first time, they ask to do it at every class!

It's called "The Accumulator" It is a strength/cardio/endurance/interval circuit.

It consists of 10 excercises and you complete each round and add on at the next round with no or very little rest in between rounds.

I have the class use 8/10/12 lb dumbbelss with their squats, lunges, curls & kickbacks, and cruch & press.

Do a a couple minutes of jump rope for a warmup prior to Round 1.

You will be burning mega calories and sweating loads by the last round.

Try it out and let me know so I can see if you like it as much as my class does! (Put on some pumping music,,, get ready... get set.... GO!!!!!!)

* Round 1: 10 push ups

* Round 2: 10 push ups, 10 squats

* Round 3: 10 push ups, 10 squats, 10 reverse lunges

* Round 4: 10 push ups, 10 squats, 10 reverse lunges, 1 minute rope skipping

* Round 5: 10 push ups, 10 squats, 10 reverse lunges, 1 minute rope skipping, 10 combo bicep curls/tricep kickbacks

* Round 6: 10 push ups, 10 squats 10 reverse lunges, 1 minute rope skipping, 10 combo bicep curls/tricep kickbacks, 1 minute plank (you will start to drip here!)

* Round 7: 10 push ups, 10 squats, 10 reverse lunges, 1 minute rope skipping, 10 combo bicep curls/tricep kickbacks, 1 minute plank, 10 crunch & press

* Round 8: 10 push ups, 10 squats,10 reverse lunges , 1 minute rope skipping, 10 combo bicep curls/ tricep kickbacks, 1 minute plank, 10 crunch & press, 20 knees in & out

* Round 9: 10 push ups, 10 squats, 10 reverse lunges, 1 minute rope skipping, 10 bicep curls/tricep kickbacks, 1 minute plank, 10 crunch & press, 20 knees in & out, 20 military bends

* Round 10: 10 push ups, 10 squats, 10 reverse lunges, 1 minute rope skipping, 10 combo bicep curls/tricep kickbacks, 1 minute plank, 10 crunch & press, 20 knees in & out, 20 military bends, 30 seconds bicycle

[Crunch & Press: assume normal crunch position holding dumbbells to ceiling over chest with palms facing. Crunch bringing dumbbells down toward chest palms still facing]

[Knees in & out: on back placing hands together behind you on small of back tilting pelvis upward and bring knees in and extend legs out inches above the floor.]

[Military Bends: raise hands up in air, bring to hips, then down to floor, back to hips and then back up overhead. With or w/o dumbells]

that sounds like a hell of a work out. 

i do pyramid with mma crowd.  10 jumping jack, 10 push up, 10 crunches, then 9 of each, then 8 of each, and so on till 1.  so i would end up doing 55 of each. 

other conditioning we do is just doing 100 jab/jab/cross/roundhouse/1 push up with switching stances every time.  my tummy gets sore after doing this

I tried the exercise today. I ended up adding a few more reps to some exercises, so it was a pretty good workout. My quads got a bit of a workout, and I really liked the crunch and press.

I did sweat a lot, though it has been really humid here and I sweat pretty easily.

Thanks for posting this. Keep the ideas coming!

Due to time constraints of my class (1/2 hour cardio kicking & punching and 1/2 hour of circuit) I had to make this workout  to be approx. 30 minutes to perform in its entirety, but you can certainly add on and even make it 5 rounds instead of 10.

  I find though I have to keep telling everyone to quickly get onto their feet halfway through.

Also you can do a crunch & flye instead of the crunch & press.(take db's out to the side... like hugging a ball keeping the elbows slightly bent) and then crunching up as you lower the db's out to the side. But I do like the press !