Circuit-Style Workout 

A complementary circuit is a circuit that uses two or more opposing muscle groups. You might, for example, pair lower-body and upper-body exercises, or push and pull movements. When one muscle group is working, the other rests, which allows you to work harder in the circuit and stress your cardiovascular system more.


Load a bar with a weight equal to about 125 percent of your body weight. So, for example, if you weigh 200 pounds, your bar would weigh 250 pounds. Start with 30 deadlifts. Then, do 30 handstand pushups. (If those are too advanced, do regular pushups.) That’s 1 round. Repeat, this time doing 20 reps of both exercises, followed by 10 reps of each, for a total of 3 rounds.

1. Barbell Deadlift

2. Handstand Pushup (or Pushup)

Reps: 30, 20, 10 of Each

Rounds: 3

Time: 10 to 25 Minutes

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