Want to take your circuit training to the next level at home or in the gym? Try combining your favorite Concept2® cardio Erg with your go to functional fitness movements and the StrengthErg™. If your circuit training has been feeling a bit “blah” lately, these five workouts are sure to spice things up. Use your cardio Erg of choice, the Concept2 StrengthErg, and the recommended off Erg movements. If you don’t have equipment to use, we also recommend alternative movements that are just bodyweight.

Go-To EMOM
12 Cal cardio Erg of choice

45 seconds wall balls or jump squats if you don’t have access to equipment

10 rep StrengthErg chest press

45 seconds burpees

Perform each movement every minute on the minute (EMOM). Rest for the remainder of the minute. Go through each movement five times. Make things extra spicy with a 200 Cal cardio Erg of choice finisher.

3x3x3
3 min cardio Erg of Choice

3 min box step ups w/ dumbbells (DB)

3 min StrengthErg (cycle through leg press, chest press, and seated row every minute)

Repeat three rounds.

The Burner
10 Cals cardio Erg of choice

10 reps StrengthErg leg press

10 reps DB incline bench press or push-ups if you don’t have access to equipment

20 reps StrengthErg chest press

10 reps lat pull down or pull ups if you don’t have access to equipment

20 reps StrengthErg seated row

Reapt five rounds.

Strength Bath
1 min Erg of choice into 20 Reps StrengthErg Leg Press directly into 10 burpees

1 min Erg of choice into 20 Reps StrengthErg Chest Press directly into 10 squat jumps

1 min Erg of choice into 20 Reps StrengthErg Seated Row directly into 60 seconds plank

Repeat each three times.

20 Minute Erg AMRAP
10 StrengthErg Leg Press

10 Push-ups (all modifications welcome)

10 air squats

10 Cal cardio Erg of choice

10 burpees

Repeat each movement as many rounds as possible (AMRAP) in 20 minutes.