Workout Wednesday Tip!
Break your Circuit Workout into 3 segments.
Do 15 minutes in the morning, 15 at lunch and 15 in the evening. Pick 3 strength based moves and a cardio or burn out move for each circuit. Full Workout done by the end of the day. Then treat your self to a nice stretch session or foam roll.
Here is a Compound Move Circuit Workout
2 Circuits, 3 exerises each circuit, repeat each circuit 3x, then do the next circuit. Finish with abs and stretch video.
Start with a quick warm-up before starting the circuits.
Circuit 1:
Lunge to Reach- 12 each side-
Level 2 add a knee drive, Level 3 knee drive to hop
Inchworm to Plank to Superman 10-12 reps (small band optional)
Single Leg Deadlift to to Row to Curl 12 ea. side
Repeat 3x
Circuit 2:
Dumbbell Figure 8 to Upright Row 12-15reps
Tricep Dip to Crab Touch 12-15 reps
Lunge with Bicep Curl to Plank Jacks 12 ea. side
Repeat 3x
5 min Ab workout
Stretch
Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.
Week 1 & 3
Equipment needed: Dumbbells and Mat
Circuit 1
Single Leg Bridge (12)
Side Plank (30 sec)
Plank to Swimming (12)
Roll-up to Jump (12)
Circuit 2
Goblet Squat (14)
Rear Lateral Raise (12)
Deadlift (14)
Bench Press (12)
Circuit 3
Reverse Lunge (12 ea. side)
Shoulder Press (12)
Spider Lunge (in plank, 12 ea. side)
Tricep Extension (12)
Bicep Curl (12)
Week 2 & 4
Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair
Circuit 1
Lateral Band Walks (1 min) *band on thighs over knee*
Squat w/ Knee Out (12) *band on thighs over knee*
Twisting Dumbbell Curl (12)
Dumbbell Step-Up (14) *onto step or chair*
Mountain Climbers (30 sec)
Plank Walks (12)
Circuit 2
Dumbbell Side Lunge (12 ea. side)
Dumbbell Row (12)
Push-ups (12)
Crunch (14)
Reverse Crunch (14)
Circuit 3
Back-fly (12)
Twisting Dumbbell Curl (12)
Tricep Kickback (12)
Half Kneeling Chop & Twist (12 ea. side)
Coffee Peace N' Homesteadin 