Circuit Of The Day

Posted: August 27, 2014 in Fitness
Tags: , , , , ,

I know it’s been awhile since I’ve written a blog.  I’ve been fighting a serious case of writer’s block…oh well, it happens.  I’ve also been struggling a bit with getting motivated to get my workouts in.  My best time to workout is first thing in the morning but with all the craziness of the summer:  work schedule, kids, etc. my workout time is never the same from day to day.  Most of my workouts have been at home as well which has forced me to be a bit creative at times.  With limited time, limited equipment, and constant interruptions from my kids, I’ve found that performing circuits is the best way to get in both my weights and cardio/conditioning in a shorter amount of time.

Here’s today’s workout I performed with emphasis on back and biceps:

10 minute warm-up on bike

Perform the following circuit of exercises 4 times through with as little rest as possible (use weight heavy enough that the last few reps are tough):

  • Pull-ups x 10
  • DB Curls x 10
  • Kettlebell Swing x 20
  • 2-Arm DB Row x 10
  • DB Reverse Curls x 10
  • Jump Rope x 50
  • Kettlebell Pullover x 15
  • In & Out Band Curls x 20 (Alternate curling band in toward your chest and out to the side keeping elbows locked in at your sides)
  • Fast feet on bottom step of staircase x 50
  • Single-Arm T-Bar Row with Barbell x 15 each side

 

After performing this circuit:

  • DB Back Flye 2 x 15
  • Band Straight Arm Pulldown 2 x 20
  • TRX Inverted Rows x 100 (as many sets as it takes to complete 100:  50 reps with neutral grip and 50 reps with pronated grip)

Finish the workout with 10 minutes of Jump Rope…well, in my case today, I got another 10 seconds of cardio when I walked into the giant spider web that was across the gate of my fence 😛

Try it and let me know how you do!

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