At Home Circuit Training w/ Scott Kemp

This program is designed for the paintball athlete who really does not have much time to make it to the gym but can find 30-40 min to train 4 times a week before or after work. All you need is a pull up bar, an ab ball and on open front or back yard to do sprints.

TRAINING SPLIT:

• Monday- Circuit A
• Tuesday-Circuit B
• Wednesday- Circuit A
• Thursday-Circuit B
• Friday- Rest
• Saturday-Paintball
• Sunday-Paintball

**If you don’t play paintball each day, repeat the next circuit that day.

Circuit A:

Perform each exercise one after another with zero rest. Once each exercise is complete rest for 60-120 seconds and repeat for a total of 5-7 rounds.

• Pull-ups to failure (if you can not do more than 10, jump into the pull up and lower yourself down at a 3-4 sec resistance)
• Stationary Lunges alternating: 15-20 each leg
• Pushups to failure (if you can’t do more than 20, do them on your knees)
• Plank on ab ball: 45-60 sec (plank with forearms on ball feet on floor)
• Burpie without the pushup 15 reps- Drop down into a plank with your arm extended. Then bring your feet back to your hands by either stepping or hopping forward. Stand up straight, raise your hands over head and jump as high as you can. 20 yard sprint

Circuit B:

Perform each exercise one after another with zero rest. Once each exercise is complete rest for 60-120 seconds and repeat for a total of 5-7 rounds.

• Hand stand pushups to failure: Do a handstand with your feet against a wall. Face will be facing away from the wall. Bend at the elbows lowering your head towards the floor, then press away. These are working the shoulders and are really hard. If you can’t do more than 7-10, do pushups with your feet on a chair or bench knee height.
• Jump squats: 15-20reps (perform a squat then explode into the air as high as you can. Make sure to land with your knees bent! Never land stiff legged). Be sure to squat down till your knees break 90 degrees.
• Bench or chair dips to failure- With your feet on the floor and knees bent place your hands behind your butt on a chair or bench knee height. Bend at the elbows, lowering your butt towards the floor. Get a 90 degree bend in the elbow then press and lock the elbows out at the top. Do as many as you can! If it’s only 5 that’s ok!
• Crunches on ball 25-30 reps
• Pushups with feet on ball hands on floor: 15-20reps
• Side plank 20 seconds each side
• 50-70 yard sprint (front street, incline)