The Juba Circuits open the programme with fast-paced, HIIT-style training designed to build your base. This phase lays the groundwork for the harder work to come. Time to bring out your inner Numidian.
Introduction
This phase lasts 2 weeks and focuses on building a foundation of strength and conditioning. Workouts during this phase involve full-body workouts 4 times per week with 3-4 sets of 10-12 reps at 60-70% of the one-rep max (1RM) for each exercise. This phase also includes some cardiovascular training to build endurance.
- 4X AMRAP (As Many Reps As Possible) style circuits
- 2x steady state cardio sessions 30 mins of the exercise of your choice (rowing, cycling, running).
Equipment required:
The Juba Circuits combine bodyweight movements with traditional training tools. If equipment is limited, substitute where needed — the focus is on movement, not perfection.
- Dumbbells.
- Kettlebells.
- Barbells.
- Medicine ball.
- Sandbag.
Workout Tips:
- The workout consists of multiple AMRAP (As Many Reps As Possible) circuits, each containing 10 exercises. Work through them sequentially until all are completed.
- Aim for little to no rest between exercises — the transition is your recovery.
- This is a HIIT-style circuit designed to prepare you for the phases ahead. Keep loads moderate to avoid early fatigue.
- Each exercise station: 45 seconds (intermediate/advanced) or 30 seconds (beginner).
- Move steadily through each circuit without rushing.
- Prioritise effort and technique, keeping rest periods controlled.
Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
AMRAP Circuit 1.
- Beginner/Intermediate: 30 minutes AMRAP.
- Advanced: 45 minutes AMRAP.
- Work: 30 seconds per station.
- Rest: 10 seconds between exercises.
- Rest: 1 minute after completing all 10 exercises.
- Repeat continuously for the allotted time.
The Stations
- Burpees.
- Knuckle push-ups.
- DB/KB Deadlifts.
- Kettlebell cleans.
- Inchworms.
- Skater Jumps.
- Commando Planks.
- Bicycle crunches.
- Upright Rows.
- Diamond Push-Ups.
AMRAP Circuit 2.
- Beginner/Intermediate: 30 minutes AMRAP.
- Advanced: 45 minutes AMRAP.
- Work: 30 seconds per station.
- Rest: 10 seconds between exercises.
- Rest: 1 minute after completing all 10 exercises.
- Repeat continuously for the allotted time.
The Stations
- Jumping jacks.
- Kettlebell swings.
- Bear crawls.
- Battleropes.
- Chin-ups and burpees. (1x chin up. 1x burpee).
- Mountain climber with twist.
- Judo push-ups.
- Squat jumps.
- Lateral jump.
- Bulgarian split squats.
AMRAP Circuit 3.
- Beginner/Intermediate: 30 minutes AMRAP.
- Advanced: 45 minutes AMRAP.
- Work: 30 seconds per station.
- Rest: 10 seconds between exercises.
- Rest: 1 minute after completing all 10 exercises.
- Repeat continuously for the allotted time.
The Stations
- Alternating bicep curls.
- Dynamic jump lunges.
- Shoulder press.
- Step-ups.
- Sumo squats.
- Lateral raises.
- Planks/reverse planks – 30 secs each.
- Crocodile walks.
- Wall sits.
- Spiderman push-ups.
AMRAP Circuit 4.
- Beginner/Intermediate: 30 minutes AMRAP.
- Advanced: 45 minutes AMRAP.
- Work: 30 seconds per station.
- Rest: 10 seconds between exercises.
- Rest: 1 minute after completing all 10 exercises.
- Repeat continuously for the allotted time.
The Stations
- One-leg burpees.
- Goblet squats.
- Dumbbell bench press.
- One-arm rows.
- Tricep kickbacks.
- Jumping lunges.
- V-ups.
- In and outs.
- Dragon squats.
- High Knees.
Cardio days.
2x steady state cardio sessions 30 mins of the exercise of your choice (rowing, cycling, running).
Remember to cool down, stretch and drink water!
Workout Complete!!
Now we are free.
More on Gladiatores Training
Click on the links below for an insights into this combat systems history, principles, influences and to see the benefits of training in the Roman world.
