Four Corners Circuit Training

four corners circuit training

Do you want better results? Add 50-yard sprint between four ordinary exercises and you’ll see results that are anything but ordinary. Try out the following Four Corners circuit training.


The “Four Corners” exercise was designed by a UK trainer. This is circuit training in the traditional sense: You set up the four exercises as stations, 50 yards apart (in a square – this is where the name comes from), and sprint to each one. You’ll do 5 rounds of 50 mountain climbers, 20 body-weight squats, 8 T pushups (perform a normal pushup, then rotate and raise your free hand towards the sky), and 30 jumping jacks. Between the exercises, sprint 50 yards. For the workout, you don’t need any equipment, therefore it could also be set up as two stations, 50 yards apart.


If we take away the sprinting, we would still have a fairly demanding circuit either at home or in the gym. But by including 50-yard sprints between each exercise, an otherwise regular training circuit becomes very challenging.

If you can’t do the circuit outdoors and don’t have space for sprints indoors, do 10-second “deadmill” runs. Hold onto the dashboard of a treadmill and push the unpowered belt with your feet as quickly as you can.

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Written by Thomas Young

Thomas Young just loves bodybuilding and this is why he has found his dream job in a gym working as a personal trainer. On the weekends, he likes to go hiking and mountaineering.


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