The “Zelus 7”: A Full-Body Circuit You Can Do Anywhere in a 12lb Vest
At Zelus Fitness, we believe your home is your ultimate training ground. We also know that a perfect workout doesn’t require a barbell, a massive squat rack, or even an hour of your time.
Sometimes, all you need is 20 minutes, your own body weight, and a little extra “zeal.”
That’s why we created The Zelus 7. This full-body circuit is designed to maximize every second of your workout by adding 12 lbs of direct, ergonomic resistance to your torso. By the time you’re done with the seventh exercise, your heart rate will be high, your muscles will be on fire, and you’ll know you didn’t just “move”—you trained.
The Rules of the “Zelus 7” Circuit
- Equipment: A Zelus 12lb Fixed Weight Vest (our soft neoprene X-Shape or Comfort models are perfect for this as they stay snug during dynamic movements).
- The Timer: Perform each exercise for 45 seconds, then take 15 seconds to recover and transition to the next move.
- The Rounds: Aim for 3 to 4 rounds of the entire circuit. Take a 1-minute rest between rounds.
- The Goal: Focus on quality of movement over speed. A 12 lb vest is no joke when your core is already tired.
The Circuit: Round 1 Start!
1. The Vested Prisoner Squat
Focus: Glutes, Quads, Core. How: Place your hands behind your head, pull your shoulders back (the vest will help with this!), and keep your chest proud. Drop your hips back and down. Go as low as your mobility allows. The extra 12 lbs will challenge your glutes from the first rep.
2. Push-up with a Tap
Focus: Chest, Shoulders, Core Stability. How: Perform a standard push-up. At the top of the movement, brace your core and “tap” your opposite shoulder with your right hand. Place it back down, and perform the next push-up before tapping with your left hand. The vest makes your core fight significantly harder to prevent twisting.
3. Alternating “Cossack” Lunge
Focus: Glute Power, Hip Mobility, Inner Thighs. How: Standing in a wide, “sumo” stance, shift your weight to your right side as you bend your right knee and straighten your left leg. Sink down until your right thigh is parallel to the floor (or as low as your flexibility allows). Return to center and repeat on the left. The vest makes this a fantastic lateral strength builder.
4. Vest-Weighted Bear Crawl (Forward/Back)
Focus: All-Over Coordination, Core Bracing, Shoulders. How: Get on your hands and knees. Lift your knees two inches off the ground (in a “tabletop” position). Crawl forward for four “steps,” keeping your back completely flat. Then, crawl backward for four “steps.” Your shoulders and core will feel this 12 lbs immediately.
5. Roman Chair Leg Lift
Focus: Lower Abs, Hip Flexors. How: If you have a bench, great; if not, just lie flat on your back (ensure your vest is snug). With your legs straight (or knees bent for less intensity), brace your core and lift your legs until they are at a 90-degree angle to your body. Lower them slowly, resisting the 12 lbs of gravity.
6. Spiderman Plank
Focus: Obliques, Deep Core. How: Get into a low (forearm) plank position. While maintaining a perfectly flat back, bring your right knee up toward your right elbow. Return to the starting position and repeat on the left. The vest turns this core staple into a serious challenge.
7. The “Power Step-Up” (Optional Stair/Couch)
Focus: Cardio Spiking, Unilateral Leg Strength. How: Stand in front of your bottom stair or a sturdy couch cushion. Step your right foot up, drive your left knee high, and then step down. Alternating legs quickly. The vest ensures your heart rate will be soaring on this final minute.
Round 1 Complete!
Take one minute to grab water, shake out your limbs, and reset. Perform this circuit 2–3 more times for a workout that proves every move counts.
The Zelus Advantage
The “Zelus 7” works so well because of the vest itself. By axial-loading your center of mass, we’re keeping your joints safe and your spine neutral, all while forcing your metabolism to work 12 lbs harder.At Zelus Fitness, we believe your home is your ultimate training ground. We also know that a perfect workout doesn’t require a barbell, a massive squat rack, or even an hour of your time.
Sometimes, all you need is 20 minutes, your own body weight, and a little extra “zeal.”
That’s why we created The Zelus 7. This full-body circuit is designed to maximize every second of your workout by adding 12 lbs of direct, ergonomic resistance to your torso. By the time you’re done with the seventh exercise, your heart rate will be high, your muscles will be on fire, and you’ll know you didn’t just “move”—you trained.
The Rules of the “Zelus 7” Circuit
- Equipment: A Zelus 12lb Fixed Weight Vest (our soft neoprene X-Shape or Comfort models are perfect for this as they stay snug during dynamic movements).
- The Timer: Perform each exercise for 45 seconds, then take 15 seconds to recover and transition to the next move.
- The Rounds: Aim for 3 to 4 rounds of the entire circuit. Take a 1-minute rest between rounds.
- The Goal: Focus on quality of movement over speed. A 12 lb vest is no joke when your core is already tired.
The Circuit: Round 1 Start!
1. The Vested Prisoner Squat
Focus: Glutes, Quads, Core. How: Place your hands behind your head, pull your shoulders back (the vest will help with this!), and keep your chest proud. Drop your hips back and down. Go as low as your mobility allows. The extra 12 lbs will challenge your glutes from the first rep.
2. Push-up with a Tap
Focus: Chest, Shoulders, Core Stability. How: Perform a standard push-up. At the top of the movement, brace your core and “tap” your opposite shoulder with your right hand. Place it back down, and perform the next push-up before tapping with your left hand. The vest makes your core fight significantly harder to prevent twisting.
3. Alternating “Cossack” Lunge
Focus: Glute Power, Hip Mobility, Inner Thighs. How: Standing in a wide, “sumo” stance, shift your weight to your right side as you bend your right knee and straighten your left leg. Sink down until your right thigh is parallel to the floor (or as low as your flexibility allows). Return to center and repeat on the left. The vest makes this a fantastic lateral strength builder.
4. Vest-Weighted Bear Crawl (Forward/Back)
Focus: All-Over Coordination, Core Bracing, Shoulders. How: Get on your hands and knees. Lift your knees two inches off the ground (in a “tabletop” position). Crawl forward for four “steps,” keeping your back completely flat. Then, crawl backward for four “steps.” Your shoulders and core will feel this 12 lbs immediately.
5. Roman Chair Leg Lift
Focus: Lower Abs, Hip Flexors. How: If you have a bench, great; if not, just lie flat on your back (ensure your vest is snug). With your legs straight (or knees bent for less intensity), brace your core and lift your legs until they are at a 90-degree angle to your body. Lower them slowly, resisting the 12 lbs of gravity.
6. Spiderman Plank
Focus: Obliques, Deep Core. How: Get into a low (forearm) plank position. While maintaining a perfectly flat back, bring your right knee up toward your right elbow. Return to the starting position and repeat on the left. The vest turns this core staple into a serious challenge.
7. The “Power Step-Up” (Optional Stair/Couch)
Focus: Cardio Spiking, Unilateral Leg Strength. How: Stand in front of your bottom stair or a sturdy couch cushion. Step your right foot up, drive your left knee high, and then step down. Alternating legs quickly. The vest ensures your heart rate will be soaring on this final minute.
Round 1 Complete!
Take one minute to grab water, shake out your limbs, and reset. Perform this circuit 2–3 more times for a workout that proves every move counts.
The Zelus Advantage
The “Zelus 7” works so well because of the vest itself. By axial-loading your center of mass, we’re keeping your joints safe and your spine neutral, all while forcing your metabolism to work 12 lbs harder.
