Hello everyone,
It's time for a new workout!! This one is circuit training where most of the focus is on strength rather than cardio, but don't worry we won't completely skip the cardio.
We are going to approach this one a little differently than we have previous circuits. There is 4 different circuits within this workout, you will repeat each circuit 2x. All circuits begin with a cardio move for 45-60 seconds followed by 4 strength exercises than a 30-60 second break. Here is what makes this workout a little different, when you are ready to start round 2 of a circuit you will begin with the cardio move but you will reverse the exercises, starting with the last one and working up.
Please check out the video below for demonstrations. Have fun!
💓 - 1 minute
💪 - 12-15 repetitions
Circuit #1
💓Jumping Jacks - these can be modified to low impact (no jumping), tap alternate heels out to the side as the arms sweep overhead or just to shoulder level.
💪Step thru Lunges - stand with feet under hips, step your right leg back, step together than step your right leg forward. Repeat all repetitions before switching legs.
💪Standing Chest Fly - stand with feet under hips and abs nice strong, bring elbows to chest level with arms bent at 90° hands up by your head, bring elbows to the front contracting your chest muscles.
💪Stand bent over wide row - hinge forward at your hips, keep your abs strong, turn palms so they are facing back and with the elbows wide row your arms up towards your chest as you squeeze your upper back and slowly release.
💪Overhead Side bends - stand with feet firmly planted, knees slightly bent, place a weight between both hands and extend arms overhead. Keep abdominals engaged, gently bend to your right side, engage your core as you come back up to center and repeat to the left side. Keep chest open to the front and shoulders relaxed.
Circuit #2
💓Mountain Climbers - Find your plank position, legs extended, hands directly under your shoulders. Bring alternating knees in towards your chest at a quick pace. Important to keep those shoulders over your hands, abs strong and the hips down. Need to modify, keep legs extended, bend alternating knees towards the floor.
💪Squat with Alternate Lunge back - Feet under your hips or slightly wider, lower into your squat, return to stand, lunge back with your right leg, return to center, squat again than lunge back left leg.
💪Overhead delt pass - Stand with one dumbbell in your right hand, raise both arms overhead, bring the palms to turn in to face each other, switch the dumbbell to the left hand and lower back down, repeat with the weight now in the left hand.
💪Forward Lunge with Alternate twist - Stand with feet hip width apart, one dumbbell between both hands at the chest. Step right leg front into a lunge at the same time extend both arms straight out chest level and twist to the right, return to stand hands come back to chest, repeat stepping left leg forward and twist to the left.
💪In/out bicep curls - Find a comfortable stance with the knees slightly bent, elbows tucked in close to your side. Bicep curl with hands to the front and lower, than turn the hands out wide, elbows still close to your side, curl up and lower.
Circuit #3
💓High Knees - Just like a jog with the knees coming up high, to modify remove the hop, keep the high knees and pump your arms.
💪Pistol Squat modified - Bend one knee to hip level, find your balance, sit back into a squat, allow weight to shift back onto your heel, keep your knee behind your toes. Feel free to stand where you can hold on for balance.
💪Plank with Alternate leg lift - Come into plank position, full or modified, feet or knees hip width apart. Lift one foot or knee off the floor, squeezing your glutes.
💪Weighted Sit up - Lie on your back with your knees bent and feet on the floor, place a weight between both hands either chest level or overhead. Focus on contracting your abdominals as you raise up to seated and controlled lower down. You may choose to do this without a weight or modify with a crunch, keeping the back on the floor.
💪Tricep pushups - Come into a pushup position, on your toes or knees, hands are directly under your shoulders and fingers pointed forward and spread wide. Bend both elbows 90° with elbows close to your side, press up through your hands to extend arms.
Circuit #4
💓Squat Jumps - Stand with feet hip width apart, lower into a squat, power up into a jump, land gently as you sink right back down into your squat. To modify come up quickly onto your toes or air squats.
💪Squat with Clean & press - Stand feet slightly wider than hips and one weight on the floor close to your right foot, lower into a squat grasp the weight with your left hand, come up to stand and press arm overhead, do all one side.
💪Front delt lift with extension - Stand with knees bent, palms rest in front of your thighs, lift both arms up shoulder level, keep palms facing down, extend both arms straight out to side, return to front and lower.
💪Plank hip dips - Plank position on your forearms, abs strong, drop right hip towards the floor, return to center, drop left hip towards the floor.
💪Walking bridge - Lie on your back with your knees bent, feet on the floor, raise both hips off the floor, gently lift one foot off the floor than lower and raise the other foot, as if you are marching. Keep your knees bent and you glutes strong.
demo link
Sincerely,
Ricarda 'Rickie' Alleman
💓💪💦
Be Safe, be happy, be healthy
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