Fitness Tips

Functional Conditioning Circuits

Functional Conditioning Circuits

Dramatically improve your body composition, strength, stamina and competitive willpower with Functional Conditioning Circuits. A 15 minute maximum effort circuit including heavy bag walks, prowler pushes, rope climbing, assault bike sprints, and burpees will teach you to push your limits especially in a competitive environment. Adjusting the resistance levels, length of activity bouts, rest periods and more can support more fat burning vs. muscle growth pending the individual client needs. Applying tremendous effort increases the benefits of each challenging session vs. going through the motions effort levels applied by most adults. 4 GCX10 Rapid Physique and Performance Enhancer Capsules 30 minutes before the training session will drastically increase peak power, strength endurance, mental focus, the ability to push through exercise discomfort and to burn stubborn visceral fat without stimulants.


The participants include two NFL athletes, one professional MMA competitor and a collegiate division 1 distance runner coached by Master Strength Coach Chad Ikei of Scottsdale Arizona. The exercises included in this training session may not be appropriate for all trainees which is why training systems can be adjusted accordingly. A very basic movement circuit and include smaller medicine ball carries, sled pushes, assault bike sprints, push ups and med ball tosses for example. A gradual increase of difficulty with proper form and execution is the fasted path to long term success.

Functional Conditioning Circuits

Taking stimulants within pre workout products before Functional Conditioning Circuits training is a bad idea as the elevated heart rate from stimulant intake limits work capacity. 4 GCX10 Rapid Physique and Performance Enhancer capsules 30 minutes before training has a huge impact on peak power, strength endurance, mental focus and the ability to push through exercise induced discomfort without stimulants.

20 Furious Minutes

The entire training session lasted 20 furious minutes by design. The athletes were challenged to finish 5 complete circuits within the 20 minute period which required them to minimize rest periods between sets. The short rest periods add tremendous challenge to the training session. There is a huge difference in challenge when walking 50 feet with a 200 pound sand bag followed immediately by a plate loaded prowler push in comparison to take a few minutes rest between sets.

200 Pound Sand Bags

The heaviest of the sand bags was 200 pounds which is extremely difficult to pick up due to the nature of the surface. Picking up and holding the bag challenges in the grip in a functional manner to allow for greater capacity with MMA grip control or an NFL competitor grabbing the jersey of an opposing player to shed a block. 150 and 100 pound bags were available to use for the last couple sets of the workout as grip strength can give out quickly with such intense demands.

Accelerate Recovery to Thrive During Intense Training

Sipping a combination of 100% MR and Muscle Synthesis Powder 30 minutes before challenging training prepares the body by providing the perfect ratios of performance, recovery and body composition improvement amino acid ratios formulated by Dr. Eric Serrano MD based on many years of successful patient research. 100% MR accelerates recovery of the muscles and the nervous during the actual training session to improve performance while preventing massive muscle soreness and fatigue. The specific actions of the 100% MR protects hard earned muscle from being broken down by providing an alternative energy source for muscles when undergoing the harshest of training conditions.

Muscle Growth Adjustments

Sets lasting 20 to 40 seconds with heavy resistance will have the greatest impact on muscle growth stimulation serving as a complement to other weight training sessions during the week. Adding heavy loading to the sled prowler pushes for example would be a way to increase the muscle growth stimulation from the training session. The shorter the rest, the greater the release of fat burning hormones which can remain elevated for up to two days following each session when the right recovery conditions are created. However using rest periods that are too short limit the amount of effort that can be applied to each movement. Reducing rest periods should be a gradual process like many other parameters.