Workout Video: How to do the power Circuit workout

The Power Circuit Workout is 8 power exercises done at maximum effort for 30 seconds each. A 90 second rest is taken between each set to ensure the next set can be done with 100% effort. If you do the circuit twice, you will have done a 30 minute workout not including a warm up.


In this workout video, we demonstrate the 8 exercises included in this power workout.

Download a free printable PDF with a list of equipment needed and the exercises that make up the Power Circuit Workout.

Equipment Needed for the power circuit workout

Ballast Ball

A ballast ball is a stability ball with 2.5 pounds of sand in it. You will use it to perform 4 of the exercises: Ballast Ball Sides, Ballast Ball Ups, Ballast Ball Chops, and Ballast Ball Pushes. I believe they are only made by Bosu. Get yours below.

Slam Ball

A slam ball is a weighted medicine ball that doesn't bounce (or at least doesn't bounce much). You will use it, of course, for Ball Slams. A 10 pound ball is good for most people. I wouldn't go higher than 15. Get yours below.

Kettle Bell

You will use a kettle bell for the Kettle Bell Swing. The weight you use, obviously, depends on your size and strength. If you aren't sure, I would recommend a 20 pounder for a fit adult woman and a 40 for a man. Get yours below.

Battle Rope

Battle ropes come in 1.5" and 2" diameters and lengths of 30 - 50 feet. There is a link below to buy one from Power Systems, or you could head to your local home improvement store.

Plyo Box

A plyo box of some sort is needed for our one jump exercise (either Down / Ups or Up / Downs). The height of the platform doesn't matter too much. You just need to be able to comfortably jump onto it from the floor several times. You will find a link to an actual plyo box below, but I use an aerobics step and have also used a tire as well.

Package Deal

Coming soon: I am hoping to negotiate a deal for a "kit" with everything you need for the Power Circuit Workout.

Ballast Ball from power systems

Kettle Bells from Power Systems

slam ball from power systems

battle rope from power systems

Plyo Box from power systems

Download a free printable PDF with a list of equipment needed and the exercises that make up the Power Circuit Workout.