This is a great workout if you’ve been MIA from the gym – or just want a great weight training workout. This circuit targets the entire body, so you can make up for lost time 😉 This can also be done at home.
Complete 3 sets of each exercise – break them into groups if needed. I usually do 3 sets of the first 3 moves, and then 3 sets of the remaining moves…whatever works for you!
Pogo Squat to Overhead Press (12 reps/leg) – Hold a dumbbell in each hand and place all of your weight on one foot. Squat down and lower the weights to the ground near your feet (keeping your back straight and eyes forward). Come up to standing on the one leg and bring the weights to your shoulders and then press them overhead. As you lower the weights, lower back down toward the ground and repeat, trying to remain on the one leg throughout. Complete all reps and then switch legs. You can also do these without weights, and do a one-legged hop while reaching arms over head. If you opt for this modification, try to keep a steady pace.
Elevated Wide Leg Deadlifts (20 reps) – Standing on a block or step using a wide stance, hold a kettlebell or heavy dumbbell between your legs. Slowly lower, bending your knees as you bring the weight toward the ground as far as you can without bending your knees past your toes. Keep your back straight and chest out throughout the movement.
Forward Lean Lunge with Double Row (12 reps/leg) – Stand with dumbbell in each hand and arms at your sides. Lunge forward, keeping the back leg straight, and hinging forward so that your chest hovers over your thigh and your arms hang in front of you (palms facing each other). In this forward lunge, row both arms back bringing the weights up and your elbows straight back. Lower your arms and return to start. Complete all reps, then switch legs.
Bench Plank Rear Lateral Raise (10 reps/arm) – Place your hands on the edge of a bench with your feet extended behind you so that you are in a plank position. Balance your weight on one of your hands and pick up a dumbbell with the free hand. With a slight bend in the elbow, lift the dumbbell up and out to the side to about shoulder level. Slowly lower the weight. Complete all reps then repeat with the other arm.
Kettle Bell Twists (30 reps) – Stand upright, with your feet about shoulder-width apart. Hold a kettlebell in front of your chest with both hands with elbows lifted out to the sides at shoulder height, with your palms pronated (towards your torso). Pull the handles of the kettlebell as if you were trying to pull the handles apart. Keep your hips pointed forward. Take a breath, then begin to exhale as you rotate your torso, shoulders and head to the left as far as you can (do not twist your neck, but keep your chin over the sternum and make sure that the twist is from your waist). Keep the elbows and upper arms at shoulder height throughout the twist. After twisting as far as you can in one direction, inhale as you twist back to the center. Continue and now exhale as you twist to the right as far as possible. Continue the sequence of twisting to one side, then the other. *A little trick from yoga – as you exhale tighten your abs and use this combination to rotate your torso.
Weighted Stability Ball Crunch (15 reps) – Extend arms above your head holding a dumbbell, medicine ball or weight plate. As you crunch your abs, tuck hips to engage your lower abs and press the weight directly upward toward ceiling. Slowly lower upper body back down to the starting position feeling constant tension in the abdominal muscles. If this is too difficult, hold the weight at your chest.
Stability Ball Push-Up + Knee Tuck (10 reps) – Get into push-up position with your shins rested on top of a stability ball and hands on the ground. Keeping a straight back, lower into a push-up. Come back up and tuck your knees toward your chest, rolling the ball forward. Straighten legs back and repeat sequence.