Good morning and happy chilly Monday.
Circuit workout. Excited to announce.
This strength workout is broken up into 5 circuits. Repeat each circuit 2-3 times, depending on your fitness level, before moving on to the next circuit. No rest between sets. Rest for 30 seconds after each circuit is complete. Warm-up and cool down for 5 minutes.
Full size download here LIFE IS GOOD Circuit Workout. Print it out and hang it in your workout area where you can easily see it during your workout.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or cool-down.
- 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.
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.
Side Plank with Hip Dips (1) Start by lying on your right side, leg extended, with your left foot stacked on top of your right foot. (2) Support your body weight on your right elbow and right hip resting your left arm on the side of your body. (3) Keeping your bell button pulled in, exhale and raise your hips until your body forms a straight line from head to toe. Hold for a few seconds. (4) With control, lower your hips back down to the start position and repeat. Perform a full set, then switch to the other side and repeat. Make sure to keep your chest out, shoulders back and spine straight. Targets: obliques, rectus abdominis, lower back, shoulders
Dumbbell Chest Press (1) Lie on your back with a dumbbell in each hand. The palms of your hands will be facing forward holding them in front of you at shoulder width. (2) The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. (3) Exhale and use your chest to push the dumbbells up until your arms are straight. (4) Hold for a second and then slowly with control bring the dumbbells down to start position. Targets: chest, shoulders
In and Out Bicep Curls (1) Stand with feet shoulder width apart, slight bend in the knees, abs tight, arms down by your sides, and shoulders back. (2) With a dumbbell in each hand and palms facing forwards, exhale as you bend your elbows bringing the dumbbells up to your shoulders. (3) Inhale to return to start position. (4) Before doing the next repetition, rotate your arms at the shoulder so palms rotate further away from your body. (5) In this position, exhale and bend at the elbows bringing the dumbbells up to your shoulder and inhale to return to start position. Targets: biceps
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
Standing 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.
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, press back up to start position. (3) Keep your shoulders directly over your hips at all times. Don’t lean forward or let your kneee come out over your toes. Keep your abs drawn in and don’t arch your back. Targets: glutes, quads, hanstrings
Plank Jacks (1) Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back
Front and Back Lunge with Lateral Raise (1) Stand with your feet hip width apart, with dumbbells in each hand and the weight in your heels. (2) Pull your abdominals in and stand with your shoulders squarely over your hips. (3) Perform a forward lunge, exhale and press off the ball of your foot, stepping back into the starting position. (4) In start position, with palms turned toward your body, keeping your arms straight, exhale and lift the weights out and up to the sides until they are parallel to the ground. (5) Hold for a beat. (6) Inhaling, slowly lower your arms back to the starting position. (7) With the same leg, perform a backward lunge. (8) Return to start position and repeat the lateral raise in between performing the forward and backward lunge. Targets: shoulders, quads, glutes, hamstrings, calves
Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis
Pike Pushup (1) Start in a standard push-up position. (2) Walk your feet towards your hands, sticking your buttocks up in the air. This is a pike position. (3) From this position, lower your head and shoulders towards the ground by bending your elbows. Targets: shoulders, anterior medial and posterior deltoids
Lateral Shoulder Raise (1) Standing upright with your feet shoulder width apart and your arms at your sides. Hold a dumbbell in each hand with your palms turned in toward your body. (2) Keeping your arms straight, exhale and lift the weights out and up to the sides until they are parallel to the ground. (5) Hold for a beat. (6) Inhaling, slowly lower your arms back to the starting position.
Stability Ball Hip Crossover (1) Lie on your back with your shoulders flat on the ground and arms out forming a T with your body. Hold a stability ball between your lower legs and the backs of your thighs. (2) Brace your abs and lower your legs to your right as far as as you can while keeping both shoulders on the ground. (3) Reverse the movement all the way back to the left side. Targets: rectus abdominis, obliques
Wide Push Up (1) Start from a normal pushup position with your hands wider than shoulder length. (2) Bend your elbows and lower your entire body at once until your arms are parallel form a 90 degree angle. (3) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Grab your phone. Enter your workout in the calendar and set a reminder. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing.
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