Power Circuit builds a triad and then runs it three times. Press, hold, punch: 5 push-ups with your hands gripping the dumbbell handles, a 10-count hold down at the bottom of that push-up, and 20 loaded reps to finish the row. The finisher changes each time - alternating bicep curls, then overhead punches, then straight punches, all with the weights in your hands. Two minutes of rest closes the nine slots. Level I takes three sets, Level II five, Level III seven.
A new marker appears on this card. The red TO FAILURE ribbon sits on all three holds, and it means the printed 10 counts are where you begin rather than where you stop - stay down at the bottom until you cannot hold the position any longer. Putting your hands on the handles deepens the push-up, so the chest travels further than it would on the floor, and arriving at the hold straight off five of those reps is what turns a modest count into a real one. The punching that follows is loaded too, which keeps the shoulders honest even while the chest recovers.
Set the dumbbells parallel and grip them firmly so they do not roll, then lower until your chest passes below your hands. Stop the last rep at the bottom and stay there, elbows tucked, hips in line. Alternating curls take one arm at a time with the elbow anchored. Overhead punches drive a dumbbell straight up until the arm locks beside the ear, one side then the other. Straight punches travel forward from a guard with the hip turning behind the arm, and with weight in your hands the return matters as much as the punch - bring it back under control every time.
Fifteen push-ups a set at most, and the holds underneath them are where this card gets expensive.
Make it Harder: Hang at the bottom of each hold until your chest touches down, and count how much past ten you got.
Make it Easier: Put the dumbbells aside and run the push-ups and holds on the floor at the same counts.
