Workout addition
A new circuit workout to add to your collection.
Please feel free to reach out I would be happy to respond to any questions regarding this or any other workout or questions on your fitness venture.
Here we go...
First off remember every workout begins with a 3-5 minute warm up, nothing fancy just get your body moving and warm.
Cycle through this workout 2-3 times which is approx. 30-45 minutes and finish with some stretches. Keep in mind if you do not have dumbbells you can use gallon jugs, canned items from the pantry, anything you can hold in your hands for extra resistance or do the exercises without.
Weight Body Weight Plyometric
Hammer Curl Tricep dips Mountain climbers
Squats Squat hold Jump squats
Bench press Push ups Alternating Superman
Alternate Lunges Fixed lunge Jump lunges or Quick strides
Shoulder Press Plank w/alt shldr tap Jumping jacks
Russian Twist Plank Burpees /Squat thrusts
Details: 30 seconds each exercise 2-3 times through, allow for a brief rest between cycles.
Exercise descriptions:
Tricep dips: Seated on a bench or chair, place hands on bench outside hips with fingers facing forward. Slide off seat, support yourself with your hands, bend elbows (90°) to lower body towards floor & press back up. Modify with knees bent, straighten legs to increase challenge.
Be sure to have bench or chair in a position to prevent sliding.
Mountain Climbers: Begin in plank position, bring alternating knee towards chest, quickly.
Squat Hold: Maintain squat (lower position).
Squat jumps: Power up to jump, land with both feet allowing heels to come down and sink in to squat & power back up.
Bench Press: Lie on back on bench or floor, extend both arms upward in line with chest, palms facing towards feet. Allow elbows to bend out wide, lowering weights directly over the chest, press back up.
Push Ups: Full, on toes, or modified, on knees, place hands on floor directly below your chest than move hands out wider than your shoulders. Maintain firm core to keep a strong back.
Alternating Superman: Lying on tummy, arms extended overhead, lift chest from floor, raise opposite arm and leg and alternate sides as if your were swimming.
Fixed lunge: Maintain position just lower up and down.
Jump lunge: Power up & switch legs before landing
Strides/ski: Quick alternate stride one foot stays on floor.
Shoulder Press: Standing, feet hip width apart, arms raised with elbows bent (field goal posts), palms face forward, press overhead and lower down to start position.
Plank Alternate shoulder tap: Plank position, full or modified (on knees), alternate tapping opposite shoulder. Hold firm position to prevent full body movement.
Russian Twist: Seated on floor with knees bent, feet on floor, lean back keeping chest lifted and abdominals strong. Extend arms out chest level or cross at chest, rotate torso side to side.
added challenge: raise feet off floor, hold a weight between hands
Plank: Plank position on floor on toes or lower knees to floor. Keep entire core are strong & breathe.
Burpees/Squat Thrusts: Begin standing, lower down to squat & place hands on floor, jump both feet back, jump feet forward and jump up. Repeat as many as possible.
If you have questions about an exercise for which I did not include a description please contact me.
Have fun, stay safe!!
Sincerely Rickie 😅💪💦
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