The final part of our gladiator circuit are the ‘Proximo’ circuits. These are recovery circuits involving stretching, light exercise and active rest.
Introduction
This phase lasts 1-2 weeks and focuses on recovery and active rest. Workouts during this phase would include light cardio and mobility exercises to help the body recover and prepare for the next cycle of training.
We all forget to stretch...
Stretching and light exercises after weeks of heavy training are important for several reasons. First and foremost, they help to reduce the risk of injury by gradually decreasing the intensity of your workout and allowing your body to recover. This is particularly important if you have been engaging in high-intensity or high-impact training (like these circuits) that put great stress on your joints and muscles.
Additionally, stretching and light exercises can help to improve your flexibility and range of motion, which can enhance your overall athletic performance. By stretching regularly, you can increase the elasticity of your muscles and reduce muscle tension, which can improve your posture and reduce the likelihood of muscle strains and other injuries.
Muscles Soreness
Stretching and light exercises can also help to reduce muscle soreness and fatigue, which are common after weeks of heavy training. By engaging in gentle movements and stretches, you can increase blood flow to your muscles and help them to recover more quickly.
Overall, stretching and light exercises are a crucial part of any workout routine, particularly if you have been engaging in intense or high-impact activities. By taking the time to cool down properly after your workouts, you can reduce the risk of injury, improve your flexibility and range of motion, and enhance your overall performance.
Equipment required:
The Proximo circuits mixes bodyweight exercises with light resistance exercises using resistance bands/cables. Don’t worry if you don’t have some of the equipment available, improvise with what you have. See our section here on improvised gym equipment.
Required: Resistance bands/cables. Battleropes.
Day 1: Light Cardio and Mobility
AM: Resistance Circuit
- Warm-up: 5 minutes of light cardio (jogging, cycling, rowing, etc.)
- Circuit: 4 rounds of the following exercises, with no rest between exercises and a 2-minute rest between rounds.
- Jump squats and hold: 4 jumps then hold for 4 seconds. Repeat 4 times.
- Pull-ups: 8-10 reps (use a band if necessary).
- Bear crawls: 25m and then return.
- Bodyweight lunges: 10 reps per leg (use a challenging weight).
- Plank and Reverse plank: hold for 1 minute each.
PM: Light Cardio and Mobility
- 20-minute light jog on the treadmill or outdoor track.
- Foam Rolling/muscle gun for 10 minutes (focus on legs, back, and shoulders).
- *Dynamic stretches for 10 minutes (leg swings, arm circles, etc.).
- **Light resistance band work for shoulders and hips (3 sets of 10 reps for each exercise).
*Dynamic stretches
- Forward and sideways leg swings: 10-15 times on each leg in each direction.
- Walking lunges: 10-15 lunges on each side.
- Butt kicks: 20-30 times on each leg.
- High knees: alternating legs for 20-30 reps.
- Arm circles: 10-15 circles in each direction.
- Shoulder shrugs: 10-15 shrugs. 5 up and down. 5 forward rolls, 5 backwards.
- Torso twists: 10-15 twists on each side.
**Resistance band exercises
- Resistance band pull-aparts: (3 sets of 12 reps).
- Resistance band face pulls: (3 sets of 12 reps).
- Resistance band back rows: (3 sets of 12 reps).
- Resistance band chest press: (3 sets of 12 reps).
- Resistance band superset a) biceps curls. b) Triceps kickbacks: (3 sets of 12 reps).
- Resistance band Giant set. a)Front raises. b) Lateral raises c) Rear delt raises. d) Overhead press: (3 sets of 12 reps).
- Resistance band squats: (3 sets of 12 reps).
- Resistance band leg press: (3 sets of 12 reps).
- Resistance band deadlifts: (3 sets of 12 reps).
- Resistance band leg kickbacks: (3 sets of 12 reps).
- Resistance band lateral shuffles: (3 sets of 12 reps).
- Resistance band pushups: (3 sets of 12 reps).
- Resistance band crunches: (3 sets of 12 reps).
Day 2:
AM: Cardio Interval Training
- Warm-up: 10 minutes of light cardio (jogging, jumping rope, etc.)
- Intervals: Perform 8 rounds of the following exercises, with a 30-second rest between exercises and a 2-minute rest between rounds.
- Sprint for 30 seconds (use a treadmill, bike, or run outside).
- Jumping Jacks for 30 seconds.
- Mountain Climbers for 30 seconds.
- Burpees for 30 seconds.
PM: Stretching Drills
Warm-up: Begin with 5-10 minutes of light cardio exercise, such as walking or cycling, to increase blood flow to the muscles and prepare them for stretching.
- Hamstring stretch: Hold for 30 seconds, and repeat on the other leg.
- Quad stretch: Hold for 30 seconds, and repeat on the other leg.
- Chest stretch: Hold for 30 seconds.
- Shoulder stretch: Hold for 30 seconds, and repeat on the other arm.
- Hip stretch: Hold for 30 seconds.
- Calf stretch: Hold for 30 seconds, and repeat on the other leg.
Cool down: Finish with 5-10 minutes of gentle stretching, such as slow walking or easy jogging, to help your body return to its resting state.
Day 3: Cardio Endurance Training
- Warm-up: 5 minutes of light cardio (jogging, cycling, rowing, etc.)
- Endurance: Perform the following exercises for 30 minutes, with no rest between exercises.
Aim to keep your heart rate up and maintain a steady pace throughout the workout.
- Treadmill Running: 10 minutes.
- Stationary Bike: 10 minutes.
- Rowing Machine: 10 minutes.
“Ultimately, we are all dead men. Sadly we cannot choose how but we can decide how we meet that end in order that we are remembered as men.”
– Proximo (Gladiator)
Day 4: Active Recovery
* On this day, focus on active recovery and mobility exercises to help your body recover from the week’s workouts.
Day 5: Resistance Circuit
- Warm-up: 10 minutes of light cardio (jogging, cycling, rowing, etc.)
- Circuit: 4 rounds of the following exercises, with no rest between exercises and a 2-minute rest between rounds.
- Prisoner Squats: 10 reps.
- Bodyweight Inverted Rows: 10 reps.
- Pike push-ups: 10 reps.
- Archer Push-ups: 10 reps.
- Russian Twist: 20 reps (use a medicine ball or weight).
- Hollow rocks and holds: 4 rocks back and forward. Hold for 4 seconds. Repeat 4 times.
Day 6:
AM: Cardio Interval Training
- Warm-up: 10 minutes of light cardio (jumping jacks, jogging, jumping rope, etc.)
- Intervals: Perform 8 rounds of the following exercises, with a 30-second rest between exercises and a 2-minute rest between rounds.
- Hill/Incline Sprints: 30 seconds (use a treadmill or run outside on a hill).
- Jumping Lunges: 30 seconds.
- Battle Rope Slams: 30 seconds.
- Box Jumps: 30 seconds.
PM: Light Cardio and Mobility
- 20-minute light jog on the treadmill or outdoor track.
- Foam Rolling for 10 minutes (focus on legs, back, and shoulders).
- *Dynamic stretches for 10 minutes (leg swings, arm circles, etc).
- **Light resistance band work for shoulders and hips (3 sets of 10 reps for each exercise).
*Dynamic stretches
- Forward and sideways leg swings: 10-15 times on each leg in each direction.
- Walking lunges: 10-15 lunges on each side.
- Butt kicks: 20-30 times on each leg.
- High knees: alternating legs for 20-30 reps.
- Arm circles: 10-15 circles in each direction.
- Shoulder shrugs: 10-15 shrugs. 5 up and down. 5 forward rolls, 5 backwards.
- Torso twists: 10-15 twists on each side.
**Resistance band exercises
- Resistance band pull-aparts: (3 sets of 12 reps).
- Resistance band face pulls: (3 sets of 12 reps).
- Resistance band back rows: (3 sets of 12 reps).
- Resistance band chest press: (3 sets of 12 reps).
- Resistance band superset a) biceps curls. b) Triceps kickbacks: (3 sets of 12 reps).
- Resistance band Giant set. a)Front raises. b) Lateral raises c) Rear delt raises. d) Overhead press: (3 sets of 12 reps).
- Resistance band squats: (3 sets of 12 reps).
- Resistance band leg press: (3 sets of 12 reps).
- Resistance band deadlifts: (3 sets of 12 reps).
- Resistance band leg kickbacks: (3 sets of 12 reps).
- Resistance band lateral shuffles: (3 sets of 12 reps).
- Resistance band pushups: (3 sets of 12 reps).
- Resistance band crunches: (3 sets of 12 reps).
Day 7:
AM: Resistance Circuit
- Warm-up: 5 minutes of light cardio (jogging, cycling, rowing, etc.)
- Circuit: 4 rounds of the following exercises, with no rest between exercises and a 2-minute rest between rounds.
- Burpees: 10 reps.
- Chin-ups: 10 reps (use a band if required).
- Incline and decline pushups: 10 reps each.
- Bodyweight Split Squat: 10 reps per leg.
- Crab walks: 25m and then return.
- Side plank and crunch: 10 reps per side.
PM: Active Recovery
Active recovery and mobility exercises to help your body recover from the week’s workouts.
Remember to cool down, stretch and drink water!
Workout Complete!!
Proximo “And when you die… and die you shall, your transition will be to the sound of…”
[claps his hands]
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.
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