CIRCUIT EXERCISES (GOLD LEVEL)

1.Chin Ups (Prone & Strict)
Start: Elbows fully extended with a pronated grip.
Execution: Pull up until your chin clears the bar.
End: Return to full extension. No swinging allowed.

2.Kettlebell Squat and Pull
Weight: 32 kg (men), 24 kg (women).
Start: Neutral stance with the kettlebell.
Execution: Squat and then pull the kettlebell to the chest.
End: Return to starting position.

3.Dips (Feet Forward)
Start: Full elbow extension on parallel bars.
Execution: Lower to a 90° elbow bend.
End: Return to the starting position with a 1-second hold.

4.Walking Lunges (With Barbell)
Weight: 30 kg (women), 50 kg (men).
Start: Barbell on shoulders.
Execution: Perform lunges with 90° flexion at both knees.
End: Fully extended position.

5.Toes to Bar
Start: Hang with extended arms.
Execution: Lift legs until toes touch the bar.
End: Return to full extension.

6.Burpees & Devil Press
Weight: 10 kg (women), 15 kg (men).
Start: Standing with dumbbells.
Execution: Perform a burpee, then press dumbells overhead.
End: Return to standing.