Nine Minute Barbell Circuit

Equipment: Barbell, hand weights or weightplate, mat, step optional

9 minutes/circuit

Upper Body Circuit

  1. Chest Press
  2. Deadrows
  3. Bicep Curls
  4. Tricep OH Extensions
  5. Chest Flys

Tabata

Alternate exercises to complete 8 rounds of work. Timing: 20 seconds of work, then 10 second break, 8 times.

  1. Right Kicking Charleston
  2. Jumping Jacks
  3. Left Kicking Charleston
  4. Jumping Jacks
  5. Right Kicking Charleston
  6. Jumping Jacks
  7. Left Kicking Charleston
  8. Jumping Jacks

Lower Body Circuit

  1. Squat
  2. Clean and Press
  3. Lunges (5/side)
  4. Pushups
  5. Iron Cross Shoulder Raise (5)

Tabata

  1. Drop and Touch
  2. Right Knee to Left Elbow
  3. Drop and Touch
  4. Left Knee to Rightt Elbow
  5. Drop and Touch
  6. Right Knee to Left Elbow
  7. Drop and Touch
  8. Left Knee to Rightt Elbow

Core Work Circuit

  1. R/L Single Leg Bridges (10 per leg)
  2. Leg raise
  3. Russian twist (10 per side)
  4. Supermans
  5. Crunches with weight plate

Tabata

  1. Ladders
  2. Skaters
  3. Ladders
  4. Skaters
  5. Ladders
  6. Skaters
  7. Ladders
  8. Skaters

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