The Proximo Circuits: Recovery Phase.

The final part of our gladiator circuit are the ‘Proximo’ circuits.  These are  recovery circuits involving stretching, light exercise and active rest.

Introduction

This 1–2 week phase shifts the focus away from intensity and toward recovery and restoration.

After sustained loading across the previous phases, the priority here is to reduce fatigue, restore movement quality, and allow the body to fully recover before restarting the cycle.

Training consists of light cardio, mobility work, and controlled movement, keeping the body active without adding further stress.

Equipment required:

The Proximo Circuits use bodyweight movements and light resistance work, with an emphasis on control, mobility, and recovery rather than load.

Where equipment is limited, substitute accordingly — the priority is movement quality, not intensity.

• Resistance bands or cables.
• Light functional equipment (optional).
• Battleropes (used lightly for controlled movement, not conditioning).

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.

1. Jump squats and hold: 4 jumps then hold for 4 seconds. Repeat 4 times.
2. Pull-ups: 8-10 reps (use a band if necessary).
3. Bear crawls: 25m and then return.
4. Bodyweight lunges: 10 reps per leg (use a challenging weight).
5. Plank and Reverse plank: hold for 1 minute each.

PM: Light Cardio and Mobility

1. 20-minute light jog on the treadmill or outdoor track.
2. Foam Rolling/muscle gun for 10 minutes (focus on legs, back, and shoulders).
3. *Dynamic stretches for 10 minutes (leg swings, arm circles, etc.).
4. **Light resistance band work for shoulders and hips (3 sets of 10 reps for each exercise).

*Dynamic stretches

1. Forward and sideways leg swings: 10-15 times on each leg in each direction.
2. Walking lunges: 10-15 lunges on each side.
3. Butt kicks: 20-30 times on each leg.
4. High knees: alternating legs for 20-30 reps.
5. Arm circles:  10-15 circles in each direction.
6. Shoulder shrugs: 10-15 shrugs. 5 up and down. 5 forward rolls, 5 backwards.
7. Torso twists: 10-15 twists on each side.

**Resistance band exercises

1. Resistance band pull-aparts: (3 sets of 12 reps).
2. Resistance band face pulls: (3 sets of 12 reps).
3. Resistance band back rows: (3 sets of 12 reps).
4. Resistance band chest press: (3 sets of 12 reps).
5. Resistance band superset a) biceps curls. b) Triceps kickbacks: (3 sets of 12 reps).
6. Resistance band Giant set. a)Front raises. b) Lateral raises c) Rear delt raises. d) Overhead press: (3 sets of 12 reps).
7. Resistance band squats: (3 sets of 12 reps).
8. Resistance band leg press: (3 sets of 12 reps).
9. Resistance band deadlifts: (3 sets of 12 reps).
10. Resistance band leg kickbacks: (3 sets of 12 reps).
11. Resistance band lateral shuffles: (3 sets of 12 reps).
12. Resistance band pushups: (3 sets of 12 reps).
13. 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.

1. Sprint for 30 seconds (use a treadmill, bike, or run outside).
2. Jumping Jacks for 30 seconds.
3. Mountain Climbers for 30 seconds.
4. 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.

Stretches: Hold each stretch for 30-45 seconds. Repeating on each side as required.

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.

1. Treadmill Running: 10 minutes.
2. Stationary Bike: 10 minutes.
3. 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.

1. Prisoner Squats: 10 reps.
2. Bodyweight Inverted Rows: 10 reps.
3. Pike push-ups: 10 reps.
4. Archer Push-ups: 10 reps.
5. Russian Twist: 20 reps (use a medicine ball or weight).
6. 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.

1. Hill/Incline Sprints: 30 seconds (use a treadmill or run outside on a hill).
2. Jumping Lunges: 30 seconds.
3. Battle Rope Slams: 30 seconds.
4. Box Jumps: 30 seconds.

PM: Light Cardio and Mobility

1. 20-minute light jog on the treadmill or outdoor track.
2. Foam Rolling for 10 minutes (focus on legs, back, and shoulders).
3. *Dynamic stretches for 10 minutes (leg swings, arm circles, etc).
4. **Light resistance band work for shoulders and hips (3 sets of 10 reps for each exercise).

*Dynamic stretches

1. Forward and sideways leg swings: 10-15 times on each leg in each direction.
2. Walking lunges: 10-15 lunges on each side.
3. Butt kicks: 20-30 times on each leg.
4. High knees: alternating legs for 20-30 reps.
5. Arm circles: 10-15 circles in each direction.
6. Shoulder shrugs: 10-15 shrugs. 5 up and down. 5 forward rolls, 5 backwards.
7. Torso twists: 10-15 twists on each side.

**Resistance band exercises

1. Resistance band pull-aparts: (3 sets of 12 reps).
2. Resistance band face pulls: (3 sets of 12 reps).
3. Resistance band back rows: (3 sets of 12 reps).
4. Resistance band chest press: (3 sets of 12 reps).
5. Resistance band superset a) biceps curls. b) Triceps kickbacks: (3 sets of 12 reps).
6. Resistance band Giant set. a)Front raises. b) Lateral raises c) Rear delt raises. d) Overhead press: (3 sets of 12 reps).
7. Resistance band squats: (3 sets of 12 reps).
8. Resistance band leg press: (3 sets of 12 reps).
9. Resistance band deadlifts: (3 sets of 12 reps).
10. Resistance band leg kickbacks: (3 sets of 12 reps).
11. Resistance band lateral shuffles: (3 sets of 12 reps).
12. Resistance band pushups: (3 sets of 12 reps).
13. 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.

1. Burpees: 10 reps.
2. Chin-ups: 10 reps (use a band if required).
3. Incline and decline pushups: 10 reps each.
4. Bodyweight Split Squat: 10 reps per leg.
5. Crab walks: 25m and then return.
6. 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] 

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