It’s the start of a new week and we’re headed into December as the holiday season continues. Like we talked about last week, life is busier this time of year. Schedules get fuller, demands get more urgent and our to-do lists get bigger and more overwhelming.
We start to get stressed, we skip workouts, we stop taking time out for ourselves simply because we’re trying to keep more balls in the air that we can possible handle and I’m here to help you with that.
I’m taking the planning for fitness off your to-do list for this week, maybe next week too.
This circuit workout can be completed in about 25-35 minutes including the warm-up before and stretching after. Warm up, perform the 6-exercise circuit 3 times and stretch. No rest between sets. Rest for 30 seconds after each circuit is complete.
BOOM! YOUR WORKOUT IS DONE!
- bench, step or chair
- mat (optional)
Download to Print
Modify based on your individual fitness level and needs:
This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. 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.
Alternating Lunge with Bicep Curl (1) Holding a dumbbell in each hand, stand with your feet hip-width apart, back straight, with your weight on your heels. Pull your abdominals in and stand with your shoulders squarely over your hips. (2) Allow your arms to extend down fully to the sides of your body. (3) Keeping your body straight, lift your left leg leading with your heel, and step forward in an elongated stride. (4) As your foot touches the floor bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. (5) Exhale and push off the ball of your foot, stepping back into start position, repeat, alternating legs. (6) As you go into the lunge curl your arms up towards your shoulders contracting your biceps. (7) Return to starting position and switch legs. One bicep curl is one rep. Targets: bicep, hamstring, glutes
Dumbbell Row with Rotation (1) Stand straight, feet hip-width apart with a dumbbell in one hand. Keeping your abs pulled in, bend forward at the waist until your torso is almost parallel to the floor (brace yourself on a chair or workout bench if needed for support). (2) Let the dumbbell hang from your shoulder, your palm facing behind you. (2) Keeping your arm close to your torso, exhale and pull the dumbbell up. (3) As you row the dumbbell, rotate the same side of your torso upward. (4) Pause, then lower your body and the weight back to start position. (5) Complete the prescribed number of reps with one arm, then to the same number of reps with the opposite arms. Targets: upper and middle back, biceps, rear deltoids, obliques
Alternating Step Up with Overhead Press (1) Stand in front of a step, bench or box with your feet pointed straight ahead, a dumbbell in each hand. (2) Step onto the box leading with your right leg, foot and knee pointing straight ahead. (3) Push through your heel and stand up straight. Balance on the lead leg while you bend your opposite leg at the hip and knee. (4) Press the dumbbells overhead, fully extending both arms. (5) Slowly return the dumbbells to your sides and step off the box, returning to the starting position and repeat alternating lead legs. One overhead press is one rep. NOTE: Depending on your fitness level and needs, you may need to omit the balance component. After stepping up, instead of bending the opposite leg at the hip and knee, place it down on the step next to the lead leg. Targets: hamstrings, deltoids, glutes, quads
Pushup (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90 degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Gradually increase the time you can hold this position with good form. Targets: rectus abdominals, lower back, chest, shoulders
Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: glutes, quads, hamstrings
A plan for success!
To make workouts convenient and life a little easier, I’m giving you a workout plan for the week.
For the plan this week you’ll need the first Make Time for Fitness Circuit Workout. Download the workout here Make Time for Fitness 1 Circuit Workout
Have an fabulous Monday and if you have any questions about the workout feel free to comment with your question or contact me via the Contact tab in the menu above or email me at firstname.lastname@example.org.
I would love to chat:
What’s on your workout plan for this week?
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