Last week I shared with you two starter circuits to get you up and running. How did it go? If you had a chance to try them out, I'm sure you found they were a bit more challenging than they looked. But oh, what a great calorie burn. Putting you one step closer to being ready for summer.
Well this week I want to share with you some intermediate level circuits. Don't let the length of the circuit or the movements chosen fool you. I promise they are a great deal more difficult than they appear. Especially if you're doing them as prescribed.
Except for Jump Rope, each of the movements should be done for 12-15 reps. Figure 3-4 times through the entire circuit.
Circuit 3
Squats (with flavor)
Lateral Raises
Split Squats
Push ups
Deadlifts
Back (seated row)
Step up to balance and shoulder press
Bicep Curls (dumbbell)
Tricep Push-downs
Jump Rope --- 70-100 times
Circuit_3_Cheat_Sheet.pdf
Circuit 4
Flat Dumbbell Press
Lat Pull-downs
Step-ups
Lateral Raises
Bicep Curls (barbell)
Breast Stroke
Lunges (forward and backward)
Deadlifts
Jump Rope
Tricep (face down on bench -- kick backs)
Split Squat
What you'll notice is that the circuits I have shared with you thus far are largely focused on the primary 6 movements that the human body performs each day. The goal is to get you very efficient at performing these movement patterns before we take to more complicated movements -- for instance using suspension straps.
My whole concern is that I provide you with foundational movements so you can become solid in them first, and then provide you with more challenging movements in your circuits.
I'm a big believer in progressions -- meaning starting with the basics first and then progressing to more difficult moves. As I said in last weeks post, all too often people want to do the most visually appealing movements/exercises right off. That is a recipe for injury. And when you're injured you can't train. So let's do this the right way and make sure you get the job done right.