Exercise Circuits

Three of the four circuit targets different areas of the body. The fourth circuit works the whole body. During each circuit perform the prescribed number of reps (repetitions) for each exercise. Move through the circuit as many times as possible in the the allotted time. Don’t forget, you can take breaks and adjust weights. Do what’s necessary to keep you motivated.

After you complete two circuits, get a Tabata blast into your workout. You’ll alternate between two exercises for the duration of the Tabata circuit

Pick a circuit, set your timer, and go!

Equipment: Hand weights/Barbell, mat, step

Circuit timing: 8 min. of continues work

Circuit 1 – Upper Body, 10-12 reps/exercise

  1. Pullups (TRX or Barbell)
  2. Chest Press
  3. Bicep Curl
  4. Front/Side Shoulder Raises (5 total)

 

Circuit 2 – Lower Body, 10-12 reps/exercise

  1. Squat
  2. Left Contra-lateral Bulgarian Hip-Hinge
  3. Right Contra-lateral Bulgarian Hip-Hinge
  4. Alt Lateral Lunges

 

Tabata timing: Alternating between exercises, 20 seconds of work / 10 second break between exercises. Completing a grand total of eight 20 second rounds.

Tabata

  1. Quick Jacks with touchdown
  2. Fast Feet to Burpee

 

Equipment: Hand weights/Barbell, mat, step

Circuit timing: 8 min. of continues work

Circuit 3 – Abs, 10-12 reps/exercise

  1. Russian twist
  2. Pilates toe touch
  3. Left Side Planks
  4. Right Side Planks
  5. Marching Hip Raise

 

Circuit 4 – Combo, 10-12 reps/exercise

  1. Shoulder Press
  2. Aquaman / Silver Surfer (3-5/Side) modification: Superman
  3. Alt. Reverse lunge
  4. Medicine Ball Slams

 

 

Tabata timing: Alternating between exercises, 20 seconds of work / 10 second break between exercises. Completing a grand total of eight 20 second rounds.

Tabata

  1. Quick Jacks with touchdown
  2. Fast Feet to Burpee

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