Strength and Heart Pounding Circuits

Equipment: Heavy and Light Hand weights, mat

Circuit 1 (40 / 20 sec 3x)

  1. Alt Rotating Shoulder Press and Squat
  2. Jog > Ladders > Heismans (3-step lateral high knee run to right, then 3-step to left, repeat, repeat, repeat, etc.)
  3. Alt Lateral Squat, front loaded
  4. Skaters

12 Minutes

Circuit 2 (40 / 20 sec 3x)

  1. Alt Rev Lunge to Shoulder Raise
  2. Jumping Jacks with Bicep Curl
  3. Tricep Overhead Ext.
  4. Agility Fast Feet (left, right, front, back in any order)

12 Minutes

Circuit 3 (40 / 20 sec 3x)

  1. 2 Pushups to Plank (R/L, L/R) Walk out
  2. “Jump Rope”
  3. Split Lunge (alternate leg at 20 seconds)
  4. Jog > Ladders > Heismans (burn it out!)

12 Minutes

Circuit 4 (20 / 10 sec 5x)

  1. 2 Pushups then walk hands forward an inch or two / walk back, repeat
  2. Locust
  3. Pilates Toe Touches
  4. Boat Pose

10 Minutes

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