If someone has complained to you that bodybuilding workouts are not intense enough to sweat (what ?!), show them the circuit workout from Craig Capurso.

Author: Hobart Swan

IFBB pro Craig Kapurso is absolutely confident that his training should not turn into an endless marathon. Of course, you can wander around the hall for hours every day, but friends, there are many other exciting activities in life! At the end of this miserable quarter of an hour, you’ll need the help of a couple of people – or even a stretcher – to get to the locker room.

Capurso combines five exercises, starting with push-ups followed by a hang fold (raising the legs to the bar), burpees, pistol squats, and barbell raises and presses. We’ll give you an approximate number of repetitions, but the idea is to add one repetition after completing each round.

The highlight of Kapurso’s workout is that you can add points to help you track your progress. For example, 10 push-ups gives you 10 points, and when you lift and bench press with 60 kg, you get 60 points for each repetition, so 2 reps gives you 120 points. At the end of your workout, add up your points. This is your result.

You should complete as many sets as possible in 15 minutes, so you just have to start and then finish. Rest when needed. Some exercises will be harder for you than others, so take a breath and then keep earning credits!

Craig Capurso’s 15 Minute Circuit Workout

Craig’s Technique Tips

Push ups. Capurso advises keeping your elbows close to your torso, as in time. When the elbows spread out to the sides, the focus shifts to the muscles of the shoulder girdle, and you need to work out the pectoral muscles.

Hanging fold. This exercise is also known as lifting the legs to the bar. You will need a strong grip to do this exercise. You can use the straps, but as Capurso says, you probably don’t want to lose credit by using the straps for every set. Instead, gather your strength, strain and give them the heat. Capurso emphasizes that the pelvis should rise with the legs. Do not try to lift one leg. It won’t work.

Burpi. As you can see, there is nothing to add about Kapurso’s burpee – just to catch your breath. You just need to gather your will into a fist and do this exercise.

Pistol squats. It may take a little time to master the one-leg squat. If necessary, Capurso allows you to hold onto a rope or bar to maintain balance while moving. Over time, you will get stronger and learn to squat on one leg without holding on to the support. Focus on getting down to your heel in the negative phase of the movement. Use all your strength to climb up.

Barbell Curls and Overhead Press. Another option for “test of willpower” from Craig. This exercise has something of an Olympic weightlifting push. Instead of jogging while lifting the bar overhead, he advises using the classic bodybuilding bench press technique. See if you have the strength to do it.

It is no coincidence that Craig puts the bench press at the end of each circle of exercises with his own body weight. The exercise is like a final dash to check what’s left in your fuel tanks – like a sprint before the finish line. It is not so easy to lift the bar over your head with the accumulated fatigue by this moment. Be extremely careful and be sure to place the barbell on your chest before squeezing it over your head.

Capurso recommends doing this circuit workout once a week or once a month. If you want to develop endurance and burn more calories, you can try to train like this every 2-3 days. Count your scores and see if you manage to surpass your previous result. Here you accept the challenge of your most important enemy – yourself!

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