Thanks for great circuit Vence!
The only isuue:
1) Prisoner Squat – 20 reps I know what it is

2) Close-grip Pushup – 15 reps not sure but probably yes, can figure out

3) 1-Leg Squat – 8 reps per side – yes – clear

4) Pull-up – 1 rep short of failure – do reps until failure?

5) Bulgarian Split Squat – 20 reps per side -what is this?

6) Spiderman Pushup – 12 reps per side-yes I know

7) Bodyweight Row – 15 reps – not sure

How many a times a week? For how long? What should be the rest period between these exercises?

sorry for the last question. The first two should be answered.

Valentin–

2) Close-grip Pushup – 15 reps not sure but probably yes, can figure out
**”"Tricep Pushup” is another name–instead of elbows out in a regular push up the elbows go straight back parallel to the body just like the “tricep bench press”

4) Pull-up – 1 rep short of failure – do reps until failure?
** You kinda have to “know” you limitations and when you think you got 1 more full rep do it and that’s it.

5) Bulgarian Split Squat – 20 reps per side -what is this?
** Rear foot is elevated on a bench/couch

7) Bodyweight Row – 15 reps – not sure
** Basically you’re under the bar of a smith machine (waist height) with your body straight, heals on the floor. You Pull your chest to the bar then lower back down

Mike

hi, i dno most of these exercises, how to do them right, can u explain?

prisoner squat wot way is that done?

Thanks Vince,
These are great! Being a female, they will not make me bulky, right? Just leaner and a more defined body.

Linda those will not make you bulky. This is one of the training myths out there, that somehow women are going to get bulky from lifting heavy weights or certain training exercises. This is not the case. A woman is only going to get bulky if they are taking in more calories than their bodies need and so are building more muscle, or if they start taking supplements/drugs that raise their testosterone levels.

Please, can you put a video of this program to understand more,
tahnks

Craig Ballantyne is a genius. His Hardcore Fatloss program is the &*(&t! I guarantee you that you will get results from all his programs especially his hardcore fatloss program that combines everything from weight training, supersetting, circuits and BW resistance. Definitely a must do program if you really want to lean out.

I’ve done his program 3 times in the past year and got results from that program alone.

andy

Can you please make a video of this to explain the form of the excersizes better. Thank you.

Is it okay to substitute lat pulldowns for pull ups?

Hey Vince. If you were going to compare Craigs program with one of yours, it would be closest to???

Could you put that in English, please?
What is a Prisoner Squat? How do you do a squat 1-legged? That just sounds like an injury waiting to happen. What is a Bulgarian Split Squat? What is a Spiderman Pushup? Honestly, this is supposed to be helpful? Speak English, troop.

- and pull-ups, is that grip away or grip facing yourself? Awaiting explanations.

I was able to search and find video description’s of how to do them all with google.

You rOcK.(!!!) This is ultimate continuous—>>motion for non-weight days.
Do ‘em all to some degree but not in a continuous motion circuit as given here.

On weight days I’ll c.–>>>m.circuits w/deadlifts squats both w/legs out at angle and vert.many ‘plates’
Leg press 6-7hundred. Bench press 80 1b. free weights each arm. Decline 75 lb.free weights.
Curls 85lbs w/bar. Bench press w/olympic bar 140lbs. Weighted dips w/45 lb.chain wait belt. Pull ups w/same chain weight belt.
160 lb. Tricep pull downs..75 lb. nose-breakers. etc.

>>>This circuit you have given is perFect for isolating—>> body weight ‘muscle confusion’ days(!!) Thankyou Thankyou..<<<<<<<<

Hi, I was wondering what should I do in order to burn off the extra fat on my lower body and sculpt toned sexy lower body? Thanks

vince.im just about there as far as ordering your ebook.just a couple of questions if thats ok. first,if you are what you eat then i ate a great big fat guy. yes i want to build muscle but i really want to lose this weight, it sucks! second,ive discoverd eatting healthy is really expensive,will following your diet plans break the bank? third, ive got a decient home gym,treadmill,and a bunch of free weights, can i do your program. ive got to say im really pumped up about no-nonsence body building program i hope i can make it work. any help would really be apprieciated thank you.

thnx dude….

Hi Vince,

Which is the best time to workout in gym. I experience that in morning when i wake up I hit the gym without eating anything and feel weaker doing the weight training than in the evening.

How much time after i wakup in morning should be hitting to gym

Thanks for the Nice work you are doing. You are almost changing people life.

Arvind

Thank you Vince for saharing all this info, with us. We are very proud of you. I agree with somebody else’s comment: Can you have a video so the ones (like me) new in this matter can understand and follow it better?
Thank’s a lot.
God bless you.
Lilia Bastrup in Anaheim, Ca.

i respect this circuit alot more than when i first read through it…. b/c now i’ve done it. going through it isn’t tough but by that third time you repeat it, it’s pretty challenging, especially mentally. good job vince :)

Can Anyone help me ? Which “Full Body Routine” is Daniel Ernesto Gomez Chama from the Transformation Contest Nominees talking about when he says ““…Your Full Body Routine Is Simply Amazing …I Can Not Find A Better One!”

thanks vience for all your help.
should this be hard for beginers?

i just bought bodylastic bands and was wondering if the workouts they suggest are good workouts and legit. also do u work with arnld?? the sixpackabs guy. one more question, do u have any workouts for free or tips that will help out alot before we by the books and videos…dont have much money. just got out of high school.