Try this total body workout that will get your blood pumping and metabolism going. You’ll test your balance, endurance and strength with this circuit and with very little equipment. Download the FREE workout and do it at home, outdoors or at the gym.
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The calendar says it’s Monday, but it feels like a Wednesday.
First, I apologize for the annoying pop up ads. I didn’t request them to be added and I’m working on having them removed as soon as possible. I’m about as anti-popup ads as you can get. Can ads be added without your consent?
After teaching 9 yoga classes, and loving it, last week it’s feels really great to knock out a strength training-cardio combination workout. Muscles feel good being worked in a different way. I won’t teach 9 classes in one week on a regular basis, but I loved the mental and physical challenge [and always kept safety a priority].
This total body circuit workout is my first workout of the week. It’s a combination of some of my favorite strength moves and high energy bursts of cardio.
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.
Decline Push-Up (1) Place your feet on a box or bench and perform a push-up. Position your palms so they are directly under your elbows and brace your core. Your neck should be straight and your eyes focused on the floor in front of you. Keep your abs tight. (2) Inhale, bending your elbows and lowering 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
Split Squat (1) Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your left foot in front of your right. (2) Slowly lower your body as far as you can, bracing your core and keeping your front knee over your ankle. Pause, and then push yourself back up to the starting position. (3) Complete the prescribed number of reps with your left foot forward, then do the same with your right foot in front of your left. Targets: quads, calves
Mountain Climbers (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps
Sumo Squat (1) Place your feet as wide as you can while pointing your toes outward. (2) Lower your body until your things are parallel to the floor. Hold, exhale, and press back up to start position. (3) Keep your shoulders directly over your hips at all times. Don’t lean forward or let your knees come out over your toes. Keep your abs drawn in and don’t arch your back. Targets: glutes, quads, hamstrings
Skaters (1) Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across the front of your body at hip height. (2) Hop a few feet directly to the right, switching the position of your legs and arms. Continue hopping from side to side for the prescribed amount of time. Targets: quads, glutes, hamstrings
Tricep Extension (1) Stand with the your feet hip distance apart, toes pointing forward. (2) With palms toward the ceiling, extend both arms directly over your head so that they are perpendicular with the floor and in line with your body. (3) Inhaling, slowly bend your arms lowering your hands behind your head. Keep your elbows close to your head and pointed straight up throughout the entire movement. Lower until you feel a stretch in the back of your arms. (4) Exhale and raise your hands following a slight arch back up to start position. Targets triceps
Hip Raise (1) Lie face up on the floor with your left knee bent and your feet flat on the fl. (2) Raise your right leg until it is in line with your left thigh. (3) Push your hips upward, keeping your right leg elevated. (4) Pause, then slowly lower your body back to the staring position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number. Your body should form a straight line from your shoulders to your knees. The extended leg stays in line with the thigh of the opposite leg when you raise your hips. Targets: glutes, hamstrings, rectus abdominis, lower back
Burpees (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs
Dumbbell Push Press (1) Standing tall and straight, hold the dumbbells next to your shoulders with your elbows bent. (2) Dip your knees and explosively push up with your legs as you press the dumbbells over your head. Keep your core embraced throughout the movement. Targets: shoulders
Side Plank with Reach Under (1) Start by lying on your right side, legs extended, with your left foot stacked on top of you right. (2) Support our body weight on your right elbow forming a straight line with your body. (3) Keep your belly button pulled in and your hips raised. (4) Extend your top arm toward the ceiling. (5) Rotate your body to reach your extended arm underneath your body, then extended the arm back up to start position. (6) Repeat on the other side. Targets: core obliques, shoulder
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up
Dumbbell Lunge with Rotation (1) Hold a single dumbbell with both hands just below your chin. (2) Step forward into a lunge with your left leg. As you lunge rotate your upper body toward the same side as the leg you’re using to step forward. Brace your core through the entire movement. (3) Repeat with the opposite leg. Lunge left and right is one rep. Targets: obliques, glutes, hamstrings, calves
Russian Twist (1) Lie on your back with your knees bent and your feet flat on the floor. (2) Now sit about half way up keeping your chest and shoulders back being careful not to round your back. (3) Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. (4) Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets: rectus abdominis, internal and external oblique and transverse abs
Butt Kicks (1) Stand with your feet pointed straight ahead and placed shoulder-width apart. (2) Contract your glutes, jump up and bring your heel to your butt, being careful not to arch your back. (3) Land softly and repeat with control. Keep your pace as fast as possible. Targets: cardiorespiratory system, glute max, hamstrings
DOWNLOAD THE EXERCISE INDEX TO PRINT.
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m happy to help.
I’D LOVE TO CHAT.
Do pop-up ads annoy you? When was the last time you challenged your body and mind? How often do you change things up with your workouts?
Have a fantastic rest of your Monday!
be the best version of YOU