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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fitgirlkris 