Demolition Man Workout

Welcome to our Demolition Man Workouts. Strongman circuits to test strength, stamina and willpower.

Welcome to our Demolition Man Circuits, a couple of quick but brutal workouts paying homage to the 90’s futuristic action flick starring Sylvester Stallone and Wesley Snipes. These circuits are a combination of strength building, endurance and martial arts-based exercises.

Want to skip the intro and go straight to the workouts? Click below!

The Story so far...

In the violent crime fuelled Los Angeles of 1996, Simon Phoenix (Snipes), a convicted crime lord, is captured and sentenced to frozen in cryogenic imprisonment for his crimes. John Spartan (Stallone), the police officer who captured Phoenix in 1996, has also been cryogenically frozen, alas for a crime he did not commit.

Fast forward to 2032, where the former cities of Los Angeles, San Diego and Santa Barbara have merged into peaceful, utopian ‘San Angeles’. A place where crime is non-existent. A computer error enables Phoenix to escape his imprisonment into a society where police are no longer equipped to deal with violent crime. He restarts his murderous rampage and it seems as though there is no one to stop him.

Unable to apprehend Phoenix with their non-violent solutions, the police release Spartan to help recapture the criminal. Now after 36 years, Spartan has to adapt himself to the future society he has no knowledge about. Cue all manner of comedy and carnage.

The following workouts pay homage to the movie. With one workout dedicated to power, strength and endurance (John Spartan circuit) and the second to speed, agility and explosive power (Simon Phoenix circuit).

“The past is over, John! Time for something new and improved!”

Simon Phoenix (on finding out John Spartan has also been released from cryogenic prison).

Demolition Man Workouts

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.

The Circuits

John Spartan Circuit.
Simon Phoenix Circuit.

John Spartan Circuit

The John Spartan circuit is an accumulator workout with an emphasis on strength, power and endurance. It uses a combination of bodyweight exercises as well as resistance exercises (kettlebells, dumbbells, sandbags can all be utilised).

The circuit involves 10 rounds starting with the first listed exercise, performing the required reps and then adding the next listed exercise with each consecutive round. For example, First round 10 KB swings x 10 reps. For the second round 10 x KB swings + 10 x burpees. For the third round 10 X KB swings, 10 x burpees, 10 x push-ups etc). This continues until all 10 rounds have been completed and all exercises have been added.

Minimal (10 seconds max) to no rest between rounds. Continue until all 10 rounds have been completed.

Concentrate on good effort and technique.

10 x KB/DB/SB swings.
10 x Push-ups.
10 x KB/DB/SB squats.
10 x Burpees.
10 x KB/DB/SB shoulder presses.
10 x Mountain climbers.
10 x KB/DB/SB lunges (10 x each leg).
10 x Hollow rocks.
10 x KB/DB/SB clean and press (10 x each arm if using single KBs/DBs).
10 x Resistance step-ups (10 x each leg).

Final Round

4 x 2-minute rounds on the punchbag.

Simon Phoenix Circuit

The Simon Phoenix circuit is an accumulator workout with an emphasis on speed, agility and explosive power. The circuits use a combination of bodyweight exercises as well as MMA drills

The circuit involves 10 rounds starting with the first listed exercise, performing the required reps and then adding the next listed exercise with each consecutive round. (For example First round 10 KB swings x 10 reps. For the second round 10 x KB swings + 10 x burpees. For the third round 10 X KB swings, 10 x burpees, 10 x push-ups etc). This continues until all 10 rounds have been completed and all exercises have been added.

Minimal (10 seconds max) to no rest between rounds. Continue until all 10 rounds have been completed

Concentrate on good effort and technique.

10 x 1-2 punch duck and roll.
10 x Burpees.
10 x Sit-ups with punches.
10 x Alternate teep push kicks to the bag.
10 x Squat jumps.
10 x Dynamic push-ups.
10 x MMA kick-outs. (Keep hips low to the floor at the start, when kicking out fully extend to drive the kick. Alternate legs.)
10 x Ankle touchers.
10 x Shoulder push-ups.
10 x MMA Kick throughs.