No Equipment Circuits From Cillian Reardon

A big thanks to my good friend Cillian Reardon who shared these excellent workouts that he developed for keeping fit, strong and maintaining lean mass and strength!

Body-weight Endurance Circuit

Notes. To convert this into a more power-based circuit:
– Add a rest period of 90s – 2 mins in at the end of each circuit.
– Add load to walking lunge
– Reduce running distance and sprint

Repeat as required

Notes:
– When I say, “repeat as required,” remember that there is a high technical demand on the clean/snatch & walking lunge. The loads are a suggestion an you need to adapt these to your own level. Once your movement starts to break down, it’s time to call the session.

Notes:
– This is a fairly continuous session so you would like to a load that suits you fairly well for all exercises. However this may not be possible so it’s fine to break to change loads for lifts – though you probably don’t want to be doing this for every lift.
– There should be significant strength stimulus here so allow yourself to take the breaks you need to maintain your lifting quality.
– Option to add 3 minutes of hard cardio (run/bike /row) at the end. This should be RPE around 7 (scale below)

Notes:
– If you are training with limited equipment ie; if you can’t increase your load from session to session, it might be an idea to build on the number of reps you are performing. SO with the kettlebell circuit, session one would be the 5 reps above, session 2 6 reps and so on across iterations of the same workout. This helps you to continue to get overload and improve. If you repeatedly perform the same sessions you’ll just burn calories and stay at the same level.