One of the most balanced and effective workout circuit I have have ever experienced is the agonist-antagonist circuit. It creates an amazing pump because they not only drive blood into one muscle group but also into the opposing muscle group increasing blood flow into both opposing muscle groups. With AA circuits it is like you are performing a movement pattern then immediately following the set/exercise you are backing it up with the opposing movement pattern. For instance, you perform an upper-body pulling progression like a pull-up or bent row followed by a upper body pushing-progression.
It’s always effective to break out of same old training rituals since shocking the body will always stimulate change. To avoid plateauing I would often recommend a great agonist – antagonist circuit. Personally, I enjoy bodyweight AA circuits. Bodyweight circuits incorporate multiple muscle groups that will allow you to really challenge your cardiovascular threshold to keep the fire burning.
Here is a great body-weight AA circuit you can perform outdoors in a park.
210 Total Reps: (7 Rounds)
5 L Chin-ups (basically combines the chin up and hanging leg raise all-into-one)
5 Horizontal Bar Dips
If you really want to challenge yourself try to increase to Total Reps to: 300 (10 Rounds) Trust me, this one will get you gassed…
©2013 | Christopher Vlaun