This document provides instructions for a circuit workout involving logs and bodyweight exercises. It includes directions for log leg lunges, overhead log raises, log presses, single arm log raises, army sprint starts, and squat jumps. The workout is designed by celebrity trainer Ged Musto and aims to improve strength, endurance, and cardiovascular fitness through challenging full-body exercises.

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Log Leg Lunges -
2-3setsof15lungesoneachleg
Stand with your feet shoulder width
apart with the log draped across your
shoulders, spine long and straight,
shoulders back and gaze forward. Step
forward with one leg into a wide stance
(about one leg distance between feet)
while maintaining spine alignment.
Lower your hips until both knees are bent
at approximately a 90 degree angle.Your
front knee should not extend over your
ankle, and your back knee should hover
above the ground. Keep your weight in
your heels as you push back up to starting
position. Repeat on both sides.
OverheadLogRaises-20,18,15reps
Stand with knees slightly bent,with feet
shoulder width apart.Extend your arms
downward with your elbows slightly bent
so that the log is in front of you and your
palms are facing you.This is your starting
position.Without bending your arms,exhale
as you raise the log in front of you and bring
them straight overhead.Inhale and reverse
the motion back to the starting position.
Repeat for a complete set.
To perform a log press, pick up the log
from the ground and lift it overhead. The
final position is executed with locked
arms and the log positioned directly
overhead. The only real technical rule is
not allowing the log to rest on the head.
Most competitors complete the lift in
two or three steps – pick up, clean and
press overhead. If the log is light enough,
it is possible to pick up and clean in one
motion, and then press or to pick up,
then clean and press in one motion.
Log Press - 3 sets of 8-12 reps
Circuit WorkoutCelebrity trainer Ged Musto will have you standing to attention with this hard core regime
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Ged Musto is an award
winning personal and
celebrity trainer from
wales,with over 30
years experience.He is
currently the official number one
Pt within Herefordshire,and is
now working throughout Gwent.A
stamina and endurance expert and an
international fitness writer,Ged can
be contacted on www.gedmusto.org
Single Arm Log Raises - 20, 18, 15 reps on each arm
Start by placing your body on all fours, keeping your back straight when picking up
the log. Starting with your weaker arm first, grip the log so that your palm is facing
inwards with a slight break in your elbow.
Hold the log above the parallel with your shoulder point. Exhale as you raise the log
upwards keeping your arm strong and solid. Hold this position and inhale as you lower
the log back to the starting position in a slow, controlled manner before starting the
next rep as this will maintain pressure on the deltoid muscle and increase the overall
benefits of the exercise. Repeat this technique with the other arm.
Army Sprint Starts -
100, 75, 50 reps on each side
Firstly, you need to start with your body
low in the push-up position. Then, bring
your left knee up towards your left elbow,
the swapping sides. Try to keep your
back straight, thus avoiding any poor
technique, and control your breathing
throughout, as this works your heart
and lungs much faster than any other
cardiovascular exercise.
Squat Jumps - 3 sets of 15 squats
Extend the arms in front of you before squatting down, pushing the butt back. Explode up as high as possible and then land softly.
Maintain good anatomical position and keep your motion controlled before landing softly. Practice this move for three sets with
15 repetitions each set.
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