Start with 10 minutes on a cardio machine of your choosing. Make sure you’re warmed up and breathless by the end of it.
Circuit #1
Walking lunge with one arm alternating dumbbell shoulder press | 24 reps | 12 lbs | Quads, glutes, shoulders |
Dumbbell straight leg deadlift | 10 reps | 12 lbs | Hamstrings, hips, lower back |
Dumbbell diagonal woodchop | 10-15 reps each side | 12 lbs | Obliques, legs, shoulders |
Go through first circuit 2 times then hop on a cardio machine for 5 minutes hard work.
Circuit #2
Swiss ball squat with dumbbell bicep curl at bottom | 15 reps | 10-15 lbs | Quads, glutes, biceps |
Single leg dumbbell row | 6 each leg | 15-30 lbs | Back, hamstrings |
Toe touch crunch | 20 reps | 5-10 lbs | Abs |
Go through second circuit 2 times then hop on a cardio machine for 5 minutes hard work.
Circuit #3
Smith machine split squat (bring back leg forward to bend in front of body after every rep) | 12 each leg | Quads, glutes, hips |
Incline push up on Smith machine | 12 reps | Chest, shoulders |
Dumbbell overhead tricep extension | 12 reps | Triceps |
Go through third circuit 2 times then hop on a cardio machine for 5-10 minutes hard work followed by a short cool-down and stretching.
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