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The Box Circuit, aka “The Gauntlet”

Research, which appears in the August 2020 issue of Medicine & Science in Sports & Exercise, states that cardiorespiratory fitness (CRF) and maximum strength (MS) are independently associated with reduced odds of having high arterial stiffness (AS) in older adults. AS, notes the research, is a strong and independent predictor of cardiovascular disease. A mode of concurrent exercise—blending CRF and MS–is circuit training, which can be accomplished in a small space—using no equipment.

Box Circuit:

Place four markers at the corners of a 10-yard square box. Run to the first market and immediately perform 5-10 close-grip (elbows close to upper torso) push-ups. Shuffle left to the next marker. Perform 5-10 squat thrusts. Back pedal to the next marker and perform 5-10 bent knee (90-degree angle) crunches. Shuffle back to the starting point and perform 5-10 jumping jacks.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.