Total Body Circuit Workout
Last week I realized how empowered I feel when I practice yoga. I mean I’ve kind of known it all along, but when I accomplished this pose it hit me, there’s a confidence on the mat.
I do without overthinking, I don’t fear failure, there is no comparison.
Does that mean I’ve accomplished every pose I’ve ever tried? No, but more importantly, it means fear of failure didn’t stop me and I try again. And again. There is no question whether or not I can do it.
Empowered Circuit Workout
empower – give (someone) the power to do something; make (someone) stronger and more confident, especially in controlling their life.
DOWLOAD FULL SIZE TO PRINT – Empowered Circuit Workout
dumbbells 5-10 pounds based on your fitness level
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
- Gradually increase intensity and/or repetitions based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at firstname.lastname@example.org.
With the workouts shared here, make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Need music for your workout? I’ve created this playlist specifically for #girlpower! Play it loud. Sing along. Dance around. Have fun and get fit!
Squat Curl Press (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart. (2) Bend your knees and lower your hips back into a deep squat until your thighs are parallel to the floor. (3) Hold the squat position and perform a biceps curl. (4) Push through your heels and squeeze your glutes returning to start position while pushing the dumbbells overhead into a shoulder press (5) Lower the dumbbells back to starting position.
Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat.
Plank Hip Dips (1) Get into forearm plank position. (2) Keeping your abs in tight and your shoulders above your elbows, rotate your torso as you drop your left hip to the ground. (3) In a controlled motion, rotate your torso to the opposite side, dropping your right hip to the floor. (4) In between rotations, stop in the middle to get control of your balance if necessary.
Pendulum Lunge (1) Stand on your right leg with foot rooted to the floor and left leg lightly placed on the floor next to the left foot, weights by your sides. (2) Lift the right knee up at at 90-degree angle, then step forward into a lunge. (3) Lunge the left foot forward, far enough so that knee is directly above the heel (it should not go past toes). (4) Hold for two seconds. (5) Lift left foot from front lunge to knee up, then extend same leg back to rear lunge with back knee bent. (6) Continue front and back lunges with right leg, then switch legs and repeat.
Plan Knee To Elbow (1) Get into full plank position with your arms straight, hands below your shoulders and your feet hip-width apart. (2) Keeping your hips level and your core braced, lift your right leg and draw your right knee in toward your left elbow. (The knee does not have to touch elbow). (3) Return your right foot to plank position and repeat on the other side, lifting your left knee in toward your right elbow.
Lying Down Tricep Extension (1) Lie on your back with a dumbbell of equal weight in each hand. (2) Raise the dumbbells to arms length above you. The dumbbells should be directly above your shoulders. (3) Bend at your elbows, lowering the dumbbells in an arc-like motion until your forearms touch your biceps. (4) Return to the starting position and repeat.
Side Plank Crunches (1) Get into a side plank. (2) Push into the floor with your bottom foot and lift your top leg. (3) Bend your knee and bring it in to touch your top elbow. Try not to lean forward or backward. Repeat on the other side.
I’ve received a few questions and requests about the workouts I have shared and plan to share in the future.
Do you create workouts that aren’t high intensity? Do you create workouts for beginners?
I have [and will] create a variety of workouts that are sometimes based on time and others will be based on reps. All of the workouts can be easily modified for your level of fitness and gradually build up as you become stronger.
Make the workouts yours. Start from where you are and be inspired and motivated by your progress.
To modify you can decrease/increase weight, increase/decrease the number of reps, take longer breaks, adjust your form to decrease the amount of resistance, i.e. push-ups on your knees.
What do you recommend for the warm-up?
The 5 minute warm up is light cardio to prepare your body mentally and physically for the workout ahead. Try 5 minutes on the treadmill walking or a slow paced run or 5 minutes on an elliptical.
Another option is a warm-up of 5 different light cardio exercises for 30 seconds each repeat 2 times:
- jumping jacks – 30 seconds
- arm circles – 30 seconds
- high knees – 30 seconds
- running man – 30 seconds
- butt kicks – 30 seconds
Let me know if you have specific questions about the workouts (form, modification, etc.) in the comments below. Or, if you’re interested in working one-on-one with workouts created specifically for your fitness level, goals and individual needs contact at email@example.com.
If you do the workouts I’ve created, I would love to know! Snap a pic and share your workout tagging @jillconyers to make sure I see it. @fit_mamameeks is crushing it and getting strong with Total Body HIIT 5 and Vitalize Your Body HIIT Workout 9.
Sharing with friends at Wild Workout Wednesday.
What’s your favorite #girlpower song? What empowers you? What gives you the confidence to try anything without (or with very little) doubt?
be the best version of YOU
Let’s stay in touch!