By Rob Krar

Like most things in life the past few years, I somewhat stumbled upon my circuit routine early in 2012. I had just returned to running and racing after nearly 2½ years away from the sport. A few years earlier, too many miles and too little respect for my body found myself injured and doubting I’d ever even run a gentleman’s pace with friends again, let alone train and race competitively. I was determined to approach this unexpected gift with a new philosophy and greater respect for the demands of competitive training and racing, and equally important, to better balance running within my life with my partner Christina.

After debating the costs of a gym membership with my housemate at the time, we grabbed what we had laying around the house and scraped together our first circuit routine. Through trial and error the routine has evolved into a year round staple of my training and has affectionately been nicknamed The Equalizer. I believe strongly that this twice a week routine has helped me build the strength, stability, and flexibility I need to stay fit and healthy and perform my best over the long miles of training and racing.

Juggling training, a full-time job, and all of life’s other obligations can be challenging at times and it’s great to have a routine I can complete at home in 30-40 minutes, without the added cost and inconvenience of traveling to a gym.

The Equalizer

Two sets of 10-15 exercises, 1-minute per exercise with 15-seconds rest between each. Perform as many repeats as possible within each minute while always being conscious of maintaining proper form.

Exercises

Lunges while carrying medicine ball/weight

Bulgarian split leg squats

Eccentric calf raises on stair with weighted backpack

Front plank while raising leg off floor

Side plank while raising leg off floor

Seated abdominal twists with medicine ball/weight

Medicine ball throws – heave an 8-10 lb. ball as high above as possible

Hip flexor raises – lift leg up and over a low chair or table

Adductor steps – wide side steps with exercise band around lower legs

Turkish Get-up with kettlebell

Clean and press with kettlebell

Oblique dips with kettlebell

Two arm kettlebell swing

Back extensions with kettlebell or weight

Quick steps on bottom step of staircase

Speed skater (also known as alternate leg bounding)

Balance work on Indo board with medicine ball/weight

Single leg shoulder press with kettlebell or weight

Battle rope

Archery row with exercise band

Single leg medicine ball throws (if you have a partner)

Stability ball abdominal twists

Hamstring curls with stability ball

Quick stationary squats

Equipment

Yoga mat or stretch mat

Kettlebell or hand weight

Medicine ball

Resistance band

Indo board

Battle rope

Stability ball

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