Posts Tagged ‘Circuit training’

Hey guys!  Been busy as usual so here’s what I had time for today:

5 Rounds

Using a barbell with moderate to heavy weight, DBs, and a KB:

15 BB Deadlifts
1 BB Hang Clean
5 BB Push Press
15 BB Bent over Rows
10 DB Push Jerks
10 Single arm KB High Pulls
15 KB Overhead Tricep Extensions
15 minutes bike before and 10 after

Enjoy!

Sounds like a circus! Today’s blog is going to be one of my favorite at-home circuit workouts using 4 pieces of equipment (yes, I get bored easily…) This workout can be done using one circuit alone repeating 3-5 times, 2 circuits, or all 4. Use your imagination or whatever equipment you have available.

First, make sure that you warm-up appropriately for at least 5 minutes. Then, go!  Each exercise should be performed for a total of 10-20 reps depending on your level of fitness.  Another option is to time each exercise (i.e. 30 seconds per exercise):

Circuit 1: Medicine Ball

  • Squat and Lift – squat down, tap the ball to the floor and lift overhead as you push out of the squat
  • Wood Chop – make sure to do both sides!
  • Standing Torso Rotation – perform fast but under control!
  • Overhead Ball Slams (unless you live in an apartment with downstairs neighbors!)
  • Lunge with Rotation

Circuit 2:  Kettlebells (can use Dumbbells too!)

  • KB Swing (one-arm or two arm)
  • Renegade Row (requires 2 Kettlebells or Dumbbells) – plank position with hands on bells, then alternate rowing
  • Single arm KB Snatch – both sides!
  • KB single leg Romanian Deadlift
  • Goblet Squat

Circuit 3:  Barbell (a variation of Cosgrove’s Complex)

  • Deadlift
  • Romanian Deadlift
  • Bent-over Row
  • Upright Row
  • Military or Push-Press
  • Back Squat

Circuit 4:  TRX

  • Push-Up
  • Row
  • Bicep Curls
  • Overhead Tricep Extension
  • Assisted Pistol Squat
  • Plank to Pike (with feet in loops)

If you’re up for the challenge, repeat from the top!  Also, make sure to cool-down for 5 minutes and stretch.  If you decide to try this, let me know how it went!

 

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